Endurance

I am 42 and have been swimming for just under 2 years. When I started I was in abyssmal shape ... no aerobic base and 40+ lbs overweight. Now I swim workouts of about 2000 yds in less than an hour (even including kick sets which are SLOW), do all four strokes, and am only about 10 lbs overweight. I have been constantly amazed at how much longer new things take at this age than they did when I was younger. In order to adjust to my slower learning curve I have found it tremendously helpful to set all kinds of one-step goals. I actually keep a list and check them off when accomplished. Some I have checked off: freestyle under 20 strokes/length. freestyle under 18 spl. freestyle 15 spl. 500 continuous yds, 1000 continuous yds. undulate (a lap of just head-led or hands-led pulsing), undulate without fins. 50 yd fly. *** stroke 12 spl. 13 stroke/lap easy cruising freestyle. regular flip turns. *** stroke 10 spl. doing some IM sets. Some I have not checked off: comfortable 15 spl backstroke (I take about 17). bilateral breathing (I try but it isn't smooth). 500 free w/ only flip turns. 100 yd fly. do a jean sterling workout (They are on this website under workouts titled 50+ workouts (meaning 50 yrs old and up)). try fistgloves. Try to set lots of small goals for yourself and really pay attention to the fact that you are acheiving them ... albeit at a slower rate than you may have expected. If you do 4 x 150. Try 20 x 50 (and check it off). Do 50 or 100 of backstroke. ***. Fly. New strokes are fun as you are experiencing and different strokes emphasize difference muscles and balance. Try to keep it fun. Every once in a while I try to go to the pool without a workout in mind and just see what I get into. Maybe I will do 20 flips off the wall just again and again. Or, do a few laps focusing on streamlining. Or undulate 300 yds (especially if lane traffic is slow). Sometimes then it is easier to remember this is FUN. Be a kid again in the water! I have also heard that runners have notoriously counterproductve kicks. In addition to other suggestions, you might want to try Vertical Kicking. On form in general (and specific) there are alot of great articles on the H2ouston Swims website, www.h2oustonswims.org/.../home.html. That's the home of Emmett Hines, swimming guru, and a regular participant in these USMS pages. I found reading lots of articles helpful ... but then necessary to keep in mind just ONE thing at any particular swimming moment. Too much floods the system. Do a few laps focusing on one improvement. Save others for other laps. Good Luck and remember, this really is FUN. I figure it's a lifelong thing so one step at a time. How many people tackle anything new at our age? Well, a few and thank G-d we're among them!

I am 42 and have been swimming for just under 2 years. When I started I was in abyssmal shape ... no aerobic base and 40+ lbs overweight. Now I swim workouts of about 2000 yds in less than an hour (even including kick sets which are SLOW), do all four strokes, and am only about 10 lbs overweight. I have been constantly amazed at how much longer new things take at this age than they did when I was younger. In order to adjust to my slower learning curve I have found it tremendously helpful to set all kinds of one-step goals. I actually keep a list and check them off when accomplished. Some I have checked off: freestyle under 20 strokes/length. freestyle under 18 spl. freestyle 15 spl. 500 continuous yds, 1000 continuous yds. undulate (a lap of just head-led or hands-led pulsing), undulate without fins. 50 yd fly. *** stroke 12 spl. 13 stroke/lap easy cruising freestyle. regular flip turns. *** stroke 10 spl. doing some IM sets. Some I have not checked off: comfortable 15 spl backstroke (I take about 17). bilateral breathing (I try but it isn't smooth). 500 free w/ only flip turns. 100 yd fly. do a jean sterling workout (They are on this website under workouts titled 50+ workouts (meaning 50 yrs old and up)). try fistgloves. Try to set lots of small goals for yourself and really pay attention to the fact that you are acheiving them ... albeit at a slower rate than you may have expected. If you do 4 x 150. Try 20 x 50 (and check it off). Do 50 or 100 of backstroke. ***. Fly. New strokes are fun as you are experiencing and different strokes emphasize difference muscles and balance. Try to keep it fun. Every once in a while I try to go to the pool without a workout in mind and just see what I get into. Maybe I will do 20 flips off the wall just again and again. Or, do a few laps focusing on streamlining. Or undulate 300 yds (especially if lane traffic is slow). Sometimes then it is easier to remember this is FUN. Be a kid again in the water! I have also heard that runners have notoriously counterproductve kicks. In addition to other suggestions, you might want to try Vertical Kicking. On form in general (and specific) there are alot of great articles on the H2ouston Swims website, www.h2oustonswims.org/.../home.html. That's the home of Emmett Hines, swimming guru, and a regular participant in these USMS pages. I found reading lots of articles helpful ... but then necessary to keep in mind just ONE thing at any particular swimming moment. Too much floods the system. Do a few laps focusing on one improvement. Save others for other laps. Good Luck and remember, this really is FUN. I figure it's a lifelong thing so one step at a time. How many people tackle anything new at our age? Well, a few and thank G-d we're among them!