Cardio conditioning - need ideas!

RE: Cardio conditioning - need ideas!

Former Member — Sat, 03 Jan 2004 17:07:33 GMT

There are two ways to get better swim times while out of the pool. Stretch Circuit weight training I am one of those breaststrokers Cynthia is talking about. Short little legs, huge shoulders. In high school and college I had less flexibility than anyone on the swim team:D Since becoming a Masters swimmer and making the top 10 now 18 years in a row, my secrets are stretching and circuit weight training. To be honest I have not been in shape a whole year for tens years now. When I want to make the top 10 I stretch more and go to the gym. I can keep my heart rate in the aerobic area for the entire 30-40 minutes in the gym. That is often hard to do because of hogs who monopolize a machine. I have articles on what you might need at http://www.breaststroke.info

RE: Cardio conditioning - need ideas!

Former Member — Sat, 03 Jan 2004 06:35:59 GMT

Hi Wayne! Thank you very much for the good info! I've just started incorporating some thradmill work in the afternoons. Just yesterday I did 1 hour (4 miles) roughly 10 min brisk walk, 5 min run. Get my heart rate in the aerobic range, with periodic 'stretch' to the max. I also discovered that my apartment complex gym has couple stretch-machines, that help you stretch in a proper form. I think other than the machine, what is helpful irthat they have posted stretches for just about all body parts. I'm planing on doing that at least couple times a week, and stretches alone, more often. I'm off you read the article you're talking about. BTW, that just reminded me ... my coach speaks highly of you and the materials on your website, he's recommended it to people on the team more than once, and we have a link to yours from our website. (MV Nadadores Masters)

RE: Cardio conditioning - need ideas!

Former Member — Mon, 29 Dec 2003 17:57:27 GMT

Originally posted by cinc310 Well, doing butterfly after tht rolling skating that much would make you tried. well... Kind of true. I've been doing double workouts about 2-3 times a week for last few weeks... This morning, I was stiull in the cold-pool-shock, so I showed up for practice, but didn't swim. Friday morning, there was frost on the ground, and the pool was very cold! I'm guessing around 70-72. Alone, that's okay, but a 72F pool, in a 30 degree weather... well... I think I may have done some 2000 or 2500, never even warmed up. It was paiful to swim through muscle spasams. Especially when abs spazz out around your stomach and make you nauseated. I was freezing cold all day, and that's after a long hot shower and a 2 hour nap wrapped in a down comforter, with one cat on either side of me. It was ugly! I was swimming, and thinking, is this how hypothermia feels, jsut before you pass out??? It felt like I couldn't move. As it turns out, the 2 days over christmas, someone turned off the heater switch on the pools. UGH! last 2 mornings, knowing the pools haven't fully heated up yet, I just couldn't bring myself to get in... with the frost out on the ground. In the afternoons, it was fine, even with the colder pool. Freestyle clinic yesterday afternoon, butterfly today. It's kind of odd, I swam in the ocean when it was 68-73.. and it wasn't nearly that bad. I think cold water combined with freezing temperature outside made it bad. Plus, my massage therp. tells me that my right delt is overworked, and staring to get inflamed... so that gave me another excuse to take it easy. Soo... then I figured... my legs aren't hurting (yet)... so, I went rollerblading. You'd know the area, down on Balboa peninsula in Newport Beach, there is about 3 miles of sidewalk along the beach. So I went up and down twice... probably around 12 miles, maybe a tad more. It was around 65 or 70 at the beach, nice and sunny. It was just beautiful! I know, I know, long ramble. I'm trying to convince myself that I did the right thing by skipping on last 2 workouts. Don't need to push so hard I hurt myself. On that note, I think I'm gonna crawl off to bed. It's 10PM now, and there's a 5AM workout tomorrow.

RE: Cardio conditioning - need ideas!

Former Member — Mon, 29 Dec 2003 06:10:07 GMT

Well, the cold while worst in other parts of the US because of snow is actually worst for us to swim because of the lack of indoor pools. I swim in an indoor health club pool sometimes and now swim in it because the other pool doesn't reopen until after Jan 4. I have been to Newport Beach a few times in that area. I swam one time on a team at Newport Harbor high school there for about 8 months as a teenager. I came from one of the poorest backgrounds since a lot of kids on that team came from parents that were upper-middle class or higher. Usually, went to Huntington Beach more often since its closer to Fountain Valley. In the past 10 years I live there, I visit the beach only about 5 times. Never learn to surf like the swim practice article in Swim Magazine talk about swimmers doing there. But did you know there was a real Gidget and she was one of the first girl surfers back in the late 1950's.

RE: Cardio conditioning - need ideas!

Former Member — Sun, 28 Dec 2003 15:34:08 GMT

Well, doing butterfly after tht rolling skating that much would make you tried.

RE: Cardio conditioning - need ideas!

Former Member — Sun, 28 Dec 2003 15:06:43 GMT

Update... So I went rollerblading today. Haven't done that in last 3-4 months. Went for some 12 miles. It was okay. When I skated a lot (I speed skated for couple of years, with rollerblades) I used do two round trips of 14 miles. 45 minutes a piece. One in the morning, another in the afternoon. With rollerblading I have something to compare to, as far as the conditioning and strength etc. I still have a long way to go. I'm at about 1/4 or 1/5 (just guesstimating) of what I remember my best shape to be. It's better than 1/10th or less... where it was when I started 5 1/2 months ago. Here's what bugs me though... After rollerblading for couple of hours, I went back to the pool for a Butterfly clinic. About 1/2 though, I started getting leg cramps. Ugh! Not only that they hurt, but I can't do the drills etc. with cramps like that, and it seems like a waste of a workout (or a part of it). Similar thing happened when I tried some running. Leg cramps for a week, and it sets me back with swimming. Yea, I stretched, and warmed up with rollerblading... Drank about 2 liters of water while I was at it, one liter before it, and another once I got to the pool. Most likely, I'm trying to do too much too soon. Last time around, it took me a year to year and a half to get in a really good shape, maybe even up to 2 years. It's only been 5 months so far... Someone keep reminding me of that, will ya!

RE: Cardio conditioning - need ideas!

Former Member — Tue, 23 Dec 2003 17:40:44 GMT

Originally posted by Scansy adjust goggles adjust darn goggles again cuss at goggles adjust bleeping goggles again swim my workout ignoring the water in my goggles! :D Well, your goggles should be well stretched by now ;) I went through about 10 different models of goggles till I find two that fit without leaking. I hate water in my eyes when I don't expect it. Which is kind of odd, cause I dove and snorkled in the mediterranean many many times without any kind of goggles. Yea, when I have an option to be comfortable, I take it. Us cats are like that. Got the comfort and frolicking down to science. After a good hunt, that is. ;) Now, to really be a cat... I should ... STRETCH... :D

RE: Cardio conditioning - need ideas!

Former Member — Tue, 23 Dec 2003 08:59:19 GMT

Sometimes I wish I had shorter legs. Try getting pants in size 4, with a 34" or a tad longer inseam. They look at you like a freak, then they tell you where you can special order them. or, here's a gem, when i really slim down, I need size 2-4 in jeans, and size 8-10 to make it across my shoulders, and this is when i wasn't swimming. Can't wait to see what it'll be now. :p

RE: Cardio conditioning - need ideas!

Former Member — Tue, 23 Dec 2003 06:10:52 GMT

Well, you are a cat. I have a basset hound. And those dogs have too heavy bones to swim. They are short legged and have huge bodies, like some breaststrokers.

RE: Cardio conditioning - need ideas!

Former Member — Mon, 22 Dec 2003 11:06:38 GMT

I'm with you Connie - stretch during the warm up. Unfortunately I don't get enough stretching in either - here's why... Warm-up 100 free adjust goggles stretch 100 free adjust darn goggles again stretch 100 free cuss at goggles adjust bleeping goggles again 100 free stretch swim my workout ignoring the water in my goggles! :D

RE: Cardio conditioning - need ideas!

Former Member — Mon, 22 Dec 2003 08:54:11 GMT

Originally posted by mattson Also, any circuit training (weights or dryland movements) Oh, yera, I keep forgetting aboutthat one. I used to do circuit training years ago. I'll probably need some assistance putting a good routine together. I jsutmightknow who can help me with that. As for stretching... I steretch... just not enough, IMO. I do most of the stretching during the warmup. Couple laps... stretch... couple laps, stretch... But probably about 20% of the times, I forget to stretch at all. I'll have to make more of a mental effort to remember it and make myself do it.

RE: Cardio conditioning - need ideas!

mattson — Mon, 22 Dec 2003 02:10:26 GMT

Originally posted by Conniekat8 ooouch, yea... stretching... My coaches in high school really emphasized stretching. Before and after dryland, change to swim suits, then stretching before and after swim practice. Besides range of motion (which will help for technique), the less energy you spend moving tight muscles is more energy you have for powering down the pool. For cardio, how about a stationary bike (easier on the joints than running)? Also, any circuit training (weights or dryland movements) can be made "cardio" if you reduce the rest between sets, and keep the heart rate up. (All of this advice is stuff that worked for me in the past, and would work for me now, if I would just move away from the reclining chair in front of the TV. :D )

RE: Cardio conditioning - need ideas!

Former Member — Sat, 20 Dec 2003 12:07:30 GMT

Originally posted by mattson Stretching? (You seem to have everything else covered.) ooouch, yea... stretching... Especially stretching my hams, I have short hamstrings. Ugh, thanks for the reminder. A good one! You have a good point there :p ;) Moaning and groaning allowed .... as long as I actually do stretch, right? :D

RE: Cardio conditioning - need ideas!

Former Member — Fri, 19 Dec 2003 06:37:05 GMT

Speaking of cramps... I'm digressing... If I do a lot of fast walking, or some running, I get a lot of leg cramps (when I swim the next day), and my lower back gets into a spasam sometimes, and then I can'f finish my swimming workout. There's gotta be something other than dehydration going on, cause I drink about a gallon of water every day. I take vitamins and mineral supplements, and drink some of that emergen-C as well. And, I get plenty of sodium too. I think I have a tendency to not get enough potassium. I forget what else is there that I need to pay attention to.

RE: Cardio conditioning - need ideas!

mattson — Fri, 19 Dec 2003 01:27:59 GMT

Originally posted by Conniekat8 I forget what else is there that I need to pay attention to. Stretching? (You seem to have everything else covered.)

RE: Cardio conditioning - need ideas!

Former Member — Thu, 18 Dec 2003 15:54:19 GMT

What you need to do is the intervals that you can do. If you get behind at least break 10 seconds or so, don't swim straight thru them. I feel that having adults swim thru intervals when they can't make them is not that productive, since it could cause injuries or charlie horses.

RE: Cardio conditioning - need ideas!

Former Member — Thu, 18 Dec 2003 11:35:52 GMT

Hi Lexa Thanks for some good ideas. With doing a double workout yesterday, I'm realizing I'm pushing myself plenty. Heh, just trying to do the stroke drills right has given me another cardio workout last night, and hasn't worn out my energy and muscles as much as distance or sprints do. Did make them a bit sore. Being that I really like to be in the water, I'll probably stick with that for a little while (till it starts feeling easier). As for the mental burnout, knowing myself, I'm probably good for several years before there's any hint of that (3, 4, 5...) Considering there's so much technique in swimming, it will keep my brain occupied for quite a while.

RE: Cardio conditioning - need ideas!

Former Member — Thu, 18 Dec 2003 08:46:17 GMT

I'd try to do something I enjoy, on a x-training type basis. What about: -biking? -hiking? (nothing like hills to make your heart beat!) -walking quickly (sometimes can do this at work or to work, etc.) -dancing or aerobics -treadmill (not something I'd ever do; I'd feel like a gerbil on a wheel) -rowing or paddling. Or a rowing machine - great for cardio and core strength. It seems like you're really pushing yourself as it is. Be careful not to overdue it; you risk mental burn out as well as shoulder blow out!

RE: Cardio conditioning - need ideas!

Former Member — Thu, 18 Dec 2003 06:53:25 GMT

Originally posted by Gil I understood that you wanted a cardio workout not associated with more swimming. If so, you may want to try skipping rope. I know this is an old fashioned idea but believe me you can get an intense cadio experience in a short amount of time. Just do the routine on a soft surface. Thanks for the suggestions on the intervals etc... I swim witrh a team, and our coach has us doing alkl that already. You're right, I was looking for something most likely non-swimming to supplement the swim practices. Skipping rtope actually sounds doable. Sometimes I do just jumping up and down, as if skipping rope, to loosen up and hget my heart going a tad before a hard swim. Seems like when I go from normal (almost sitting) heart rate into a sprint, I hit a "wall", but if my heart-rate is already elevated a little bit, the intensely increased load doesn't seem to put my cardio into a shock (or whatever it is doing) For today, I went to the morning and the evening swim practice. Lot of stroke drilling at the evening practice. Working on my stroke count, which, trying to do it right, even at easy pace gets my cardio going. To digress a little bit, when i'm doing slower stroke drills, my stroke count is in a 14-16 range. (SCY pool) Depending on how I feel in the morning, I'm either swimming, or taking a day rest tomorrow. well... to be continued...

RE: Cardio conditioning - need ideas!

Former Member — Thu, 18 Dec 2003 06:42:16 GMT

Originally posted by waves101 Cardio conditioning = repeat sets with little rest (ie. 10 x 100 with 10-15 seconds rest between 100's. Make these a part of your everyday workouts and monitor your progress. As you get comfortable try 3 sets of 5 x 100 with decreasing intervals say 2:00, 1:50 and 1:45 (adjust if necessary for the individual). The key is on the final set to be pushing yourself to the brink of failure (missing the next interval). Good Luck and let me know your progress/results. Yea, our coach has us do those all the time, and I do them till I start missing intervals. Then I take a minute rest, or till my breathing normalizes a tad (whichever happens first), and go after them again. Just about every set he gives us is on some sort of an interval that we need ot hold, make etc... I still can't do all the intervals he calls for. One issue is my cardio, the other is that I'm still pretty slow, so I probably work quite a bit harder to make the interval than someone who is faster. If the lanes aren't crowded, I adjust my intervals slightly so I can try and *just* make them. Well, I suppose I need time, and keep at it.

RE: Cardio conditioning - need ideas!

Former Member — Wed, 17 Dec 2003 10:00:21 GMT

I understood that you wanted a cardio workout not associated with more swimming. If so, you may want to try skipping rope. I know this is an old fashioned idea but believe me you can get an intense cadio experience in a short amount of time. Just do the routine on a soft surface.

RE: Cardio conditioning - need ideas!

swimr4life — Wed, 17 Dec 2003 09:20:25 GMT

waves101 is right! Repeats with short rest are the best way to build your cardio.If you do it correctly (SWIM HARD TO "FAILURE"), it is very intense! Try to maintain your best possible average time on all of your repeats. Be careful and don't do too much too soon. Maybe start with a set of 5-6 x100's and then build up to 10. Kicking sets with 10-15 sec rest would work on your cardio endurance too! You could alternate kicking/swimming sets every other day. Good luck! :D

RE: Cardio conditioning - need ideas!

waves101 — Wed, 17 Dec 2003 08:58:59 GMT

Cardio conditioning = repeat sets with little rest (ie. 10 x 100 with 10-15 seconds rest between 100's. Make these a part of your everyday workouts and monitor your progress. As you get comfortable try 3 sets of 5 x 100 with decreasing intervals say 2:00, 1:50 and 1:45 (adjust if necessary for the individual). The key is on the final set to be pushing yourself to the brink of failure (missing the next interval). Good Luck and let me know your progress/results.

RE: Cardio conditioning - need ideas!

Former Member — Tue, 16 Dec 2003 14:32:01 GMT

I saw an article not too long ago in SWIMMING Technique magazine (July 2003) about "kick based training". It basically said that it's possible to add a whole lot of kick sets to your workout without any real chance of injury. Most of the swimmers featured in this issue were trying to maintain a high level of fitness without further stressing existing injuries. The majority of the yardage being put in the pool was done in kick sets only. (Natalie Coughlin was one of the athletes who followed this type of training due to some shoulder problems, and look where she is today.) In short, most every swimmer with a kick based training plan wound up with greater leg strength, ankle flexiblity, and faster times.

RE: Cardio conditioning - need ideas!

Former Member — Tue, 16 Dec 2003 14:27:56 GMT

Hi Cinc Thanks :) Where have you been!?! I haven't seen you here for a little while, missed ya! As for the yardage... well, I still can't do the full workout that the coach gives the 'fast people' as I call them. I either run out of time, or my cardio poops out, and I can't make the intervals (sometimes even with fins). Which really fustrates me to no end, but I bite my tongue and grit my teeth and keep telling myself that if I keep at it, it will come. And, yea, I need a reminder, it's only been 5 months that I've been swimming. I did notice the recovery time I need is at least overnight. The times that I try a double workout, I usually pay for it later in the week. You know, a thought just occured to me... I've been making progress faster than i thought I could. For one, I was hoping to be swimming 100 free in low 1:40's by this time, and I just did 1:31.55. So, what I've been doing has been woking pretty well. I still just need to catch up with the full workout. So, if it ain't broke, don't fix it! (that would be a big DUH for me.) As for FINA times, yea, they are actually little slower then the LCM nationals qualifying. You noticed right, I'm not a sprinter, never have been (well, never did any really serious sports before this). My friend thinks that I have the best chance of qualifying in 200 or 400, or maybe 800. I actually like the 1500 and the 800 events. I think the only fast twitch fibers I have are in my tongue (wish my brain to mouth filter would grow a few extra.) Well, one of two things will happen, I'll either swim in Italy, or I'll watch my friend swim and play a tourist. It'll be fun either way.