Sorry if this has been posted before, new to the site and still learning to navigate.
I swam competitively in high school. That was 10 years ago. Have been in the pool on and off, but nothing steady.
Recommendations on how to ease back into shape? Should I focus on distance workouts?
I am just looking to get in some cardio, not interested in competing or getting faster.
I am shocked to find myself winded after more than a 50/ 75. I can do a pretty easy 200 when I get in. If I take a 5-10 second rest after each 50 I can swim a strong 50, have great technique and feel like I could swim for hours - however when I try to swim a 100 in the middle of my workout I find myself getting fatigued quickly.
Recs on how to structure workouts after being out of the pool for several years - obviously I'm very out of shape :/
Thanks!
Parents
Former Member
Do you prefer to swim on your own?... or with a group?
If I swim on my own, I like to choose a time to be in the water. 45 minutes is a good starting place for me if I've been away a long time... I've done up to 90 minutes or more when I got a good run going (for several months). In that time I try to do as much as I can, some days I push harder than others. But I always (unless really feeling bad) stay in the water for the allotted time. I tend to do shorter distances, and rest as long as I need to. How quickly you build up your strength and endurance will depend on how often you practice. 3x/wk is generally regarded as a minimum. As you get conditioned, you can string shorter distances together to make longer sets. And you will get more distance in for the same amount of time. Eventually you can increase both distance and time.
If you like structured workouts there are lots of options... the ones suggested here (at USMS), or just google, etc., and you will find a lot of webs providing you with ideas.
If you prefer swimming with a group, that will make it a lot easier, and you will likely progress a lot faster. All you have to do is show up. You will have folks to share the experience with, and a coach to give you a workout, and help you improve your technique... plus they will probably be better at maximizing the effect of your time in the water.
There is probably a USMS affiliated practice near you... just check Places to Swim at the USMS web. If that does not help, there is probably a tri-group nearby.
:)
Do you prefer to swim on your own?... or with a group?
If I swim on my own, I like to choose a time to be in the water. 45 minutes is a good starting place for me if I've been away a long time... I've done up to 90 minutes or more when I got a good run going (for several months). In that time I try to do as much as I can, some days I push harder than others. But I always (unless really feeling bad) stay in the water for the allotted time. I tend to do shorter distances, and rest as long as I need to. How quickly you build up your strength and endurance will depend on how often you practice. 3x/wk is generally regarded as a minimum. As you get conditioned, you can string shorter distances together to make longer sets. And you will get more distance in for the same amount of time. Eventually you can increase both distance and time.
If you like structured workouts there are lots of options... the ones suggested here (at USMS), or just google, etc., and you will find a lot of webs providing you with ideas.
If you prefer swimming with a group, that will make it a lot easier, and you will likely progress a lot faster. All you have to do is show up. You will have folks to share the experience with, and a coach to give you a workout, and help you improve your technique... plus they will probably be better at maximizing the effect of your time in the water.
There is probably a USMS affiliated practice near you... just check Places to Swim at the USMS web. If that does not help, there is probably a tri-group nearby.
:)
