I've been a decent distance runner throughout high school but I've suffered numerous injuries that have left me out of training for weeks at a time. During this injury time I would go to the pool and do a "pool workout", actually I had no idea how to swim or anything so I wouldn't get a real good workout in. As time passed I learned the crawl. This year is my senior year in high school and I ran xc, swimming laps in the morning (1600m) all crawl. I remained injury free and had a good season. I swam during the winter on the swim team and learned all the strokes. I enjoyed swimming quite a bit and noticed many similarities to distance running in terms of preperation, pain, ect. Anyways my real question is now that swimming is over and track is starting I'd still love to incorporate morning swims to help my overall aerobic conditioning process along. I have time for about 2400m of swimming before school. What type of swimming workouts should I do in the morning to complement my running schedule??
Former Member
Since you like swimming distance, try a warmup of 300-400 meters before going into the main set. How about 4 x 400m with an interval that gives you somewhere between 30 to 45 seconds rest in between each 400. You could throw in a small set of kicking (6 x 50) and then warm down with 100 easy.
The continuous swims are good for conditioning, but interval training will make you challenge yourself a bit more. As you get faster at making the 400 on a certain time, you can tighten the interval.
There's my 2 cents. :)
You're welcome.
Definitely mix up your workouts a bit. Too much of the "same old" will get stale after a while. Instead of all 400's, try a set that starts with a 600, the a 500, 400, 300. And you can also work on repeats of 200's or 250's as a variety. The thing about getting the most of your pool time is to elevate the heart rate for a *main set.* This might mean a 10 minute warm-up followed by a short set of kicking, and a short set of pulling. Like...6 x 50 of each on a moderate interval. Then head into the primary set followed by a good cool down.
Before finding the pool again, after a twenty year lay-off, I used to run about 35 miles a week. And the runner's workout is very different. You get the muscles warmed up after the first mile and then kick it into a stronger pace for the next 5. No interval training... just pace. In swimming you should try to 'raise the bar' rather than falling into a zen of just back and forth. That's why the clock is essential to keep track of. But don't just swim to get fatigued. Read more about better technique and really understand what you're doing. Believe it or not this sport is all about proper form. It will keep things interesting while you get in better shape. And then you can become....a triathlete.:)
I have to agree with that Shannan.
And it's true in any sport where there's a starting line and a finish line... You can't expect to race fast unless you train fast. The body won't know how to respond to the demands of an event unless it gets a taste of it now and then.
Originally posted by valhallan
...And then you can become....a triathlete.:)
Uggghhh. Done that. Rewarding when you are done - but agony while doing it...and I only did a sprint tri (1/4 mile / 11 mile / 4 mile).
Originally posted by SWinkleblech
I think triathlons are a huge challenge but very rewarding to finish.
Plus, you get a cool T-shirt that you can wear and impress your non-exercising friends!:D
Originally posted by valhallan
And the runner's workout is very different. You get the muscles warmed up after the first mile and then kick it into a stronger pace for the next 5. No interval training... just pace.
Even in running they say you should be doing interval training.
