I've decided to get very good at swimming. But unfortunately, I couldn't find a workout posted here for a really weak rookie like me. I can only spend at most an hour for each workout. Would anyone post a good one for me?
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Former Member
There is a workout section to these forums, but most have fairly high yardage; most over 3,000. That too much for me, and likely you also.
Its difficult to give you a work out because we have no idea of your fitness level or swimming level. But you did mention that you have 60 minutes max to work out. So I'll use the time you have as a guide instead of times and distances. Try this on for size.
Warm Up - Swim free style easy lap after lap for 10 minutes. Then 2 minute rest.
Technique - Swim even slower for 10 minutes. Count your strokes on each length of the pool. Think, long strokes,,,, think body position (swimming downhill), think full exhale in the water before your next breath,,, experiment with bilateral breathing,,, think consistent flutter kick that keeps your hips high in the water. You can't concentrate on everything, so pick one for each day you work out, then switch up. See if you can reduce strokes per length as you go. Take 10 seconds after each 50 to assess and concentrate.
Alternate stroke - swim backstroke or *** storke (or fly if you dare) for 10 minutes.
Faster Swimming - Do 50 yrd repeats. Slow, then medium then fast in set of three with 10 sec rest between. Do as many sets as you can in 15 minutes.
Cool Down - Swim slowly for 10 minutes,,, lap after lap. Try to remember the stroke mechanics.
That should be a good 50-55 minute workout.
Good Luck
There is a workout section to these forums, but most have fairly high yardage; most over 3,000. That too much for me, and likely you also.
Its difficult to give you a work out because we have no idea of your fitness level or swimming level. But you did mention that you have 60 minutes max to work out. So I'll use the time you have as a guide instead of times and distances. Try this on for size.
Warm Up - Swim free style easy lap after lap for 10 minutes. Then 2 minute rest.
Technique - Swim even slower for 10 minutes. Count your strokes on each length of the pool. Think, long strokes,,,, think body position (swimming downhill), think full exhale in the water before your next breath,,, experiment with bilateral breathing,,, think consistent flutter kick that keeps your hips high in the water. You can't concentrate on everything, so pick one for each day you work out, then switch up. See if you can reduce strokes per length as you go. Take 10 seconds after each 50 to assess and concentrate.
Alternate stroke - swim backstroke or *** storke (or fly if you dare) for 10 minutes.
Faster Swimming - Do 50 yrd repeats. Slow, then medium then fast in set of three with 10 sec rest between. Do as many sets as you can in 15 minutes.
Cool Down - Swim slowly for 10 minutes,,, lap after lap. Try to remember the stroke mechanics.
That should be a good 50-55 minute workout.
Good Luck
