The good news is that I've done 4 workouts in the last 5 days. The bad news is I've done 4 workouts in the last 2 1/2 years and probably 9 workouts in the last 10 years.
First workout, I couldn't find my goggles, so it was an all backstroke and kick workout. I didn't have to worry about breathing underwater, so my lungs were thankful. I had a tough time keeping track of my yardage. (The walls coming up...was that 6 laps or 8? )
The other three workouts I found that my muscles give out much faster than my lungs, so alternating strokes seems to be good strategy. 40% free, 40% back, 20% *** through out the workout.
I have to keep reminding myself to keep my expectations reasonable. Doing sets on a cycle I could do 10 or 20 years ago is not reasonable. At least not the first week.
I'm also thinking that after a long layoff is really a good time to work on my stroke while I'm still getting my muscles back into swimming shape.
Now how do I keep motivated to continue? Swimming alone really sucks.
Parents
Former Member
Hi Barry,
I am certain you are going to gets loads of advice on this one. Rome wasn't built in a day, nor will getting your body into swimming conditioning in a short period of time. A lot of what you will be doing is determined by your goal(s); i.e., stamina and health, or stamina, health and fast speed or whatever else.
But I would think that the first order of business is to get into a solid aerobic conditioning. Swimming can definitely do this if you put in the time and yardage. Some added strength training certainly would fit into this equation.
I have no desire to face the threshhold of trying to repeat my Olympic training times. The reason is over 35 years have passed by and I will not fool myself into thinking it is reasonable or doable. Physiologically, my body has changed and is still changing--it's going away a little each day. It's called aging. With that said, I can still get in terrific swimming conditioning now (58) and I am willing to pay the physical price to get there. After all, it will benefit my body tremendously in all aspects.
I would definitely work on stroke technique. Swimming lots of laps with poor stroke is what you will get if you don't. Do some short anaerobic drills also. One thing I still do to this day is I swim 1 lap fast, 1ez until failure. In the beginning, the failure happens pretty quick. After about 6 weeks, I am doing this type of swim for long periods of time.
Distance is also crucial to the little sets below. Since you are starting out, do some sets on the clock if you have one there at the pool. For starters: 10x50's with 15 sec rest; 6x75's with a short rest interval. Throw in a 200 ez swim. This comes out to about 1200 yards. Now, that may be small, but you are just beginning again. I think with doing some small sets like these in the beginning will prevent you from thinking about how swimming alone sucks. You'll be too busy swimming and looking at the clock.
Increase the yardage weekly and begin to throw in more challenging things for yourself. You can also use the kickboard to kick 1 fast, 1 ez, etc. There are loads of combinations and distances. Also, find out what your target heart rate should be for your age and try to swim within that range. I to this day take mine as I go around a certain buoy in the ocean. I also take it 1 minute later to see how fast it has returned to normal. This is a good guide as to how conditioning is coming along.
Over the years, I have found swimming to not be boring; I find the solitude magnificent.
Good luck, keep us posted on your progress and any bumps in the road along the way.
Donna
Hi Barry,
I am certain you are going to gets loads of advice on this one. Rome wasn't built in a day, nor will getting your body into swimming conditioning in a short period of time. A lot of what you will be doing is determined by your goal(s); i.e., stamina and health, or stamina, health and fast speed or whatever else.
But I would think that the first order of business is to get into a solid aerobic conditioning. Swimming can definitely do this if you put in the time and yardage. Some added strength training certainly would fit into this equation.
I have no desire to face the threshhold of trying to repeat my Olympic training times. The reason is over 35 years have passed by and I will not fool myself into thinking it is reasonable or doable. Physiologically, my body has changed and is still changing--it's going away a little each day. It's called aging. With that said, I can still get in terrific swimming conditioning now (58) and I am willing to pay the physical price to get there. After all, it will benefit my body tremendously in all aspects.
I would definitely work on stroke technique. Swimming lots of laps with poor stroke is what you will get if you don't. Do some short anaerobic drills also. One thing I still do to this day is I swim 1 lap fast, 1ez until failure. In the beginning, the failure happens pretty quick. After about 6 weeks, I am doing this type of swim for long periods of time.
Distance is also crucial to the little sets below. Since you are starting out, do some sets on the clock if you have one there at the pool. For starters: 10x50's with 15 sec rest; 6x75's with a short rest interval. Throw in a 200 ez swim. This comes out to about 1200 yards. Now, that may be small, but you are just beginning again. I think with doing some small sets like these in the beginning will prevent you from thinking about how swimming alone sucks. You'll be too busy swimming and looking at the clock.
Increase the yardage weekly and begin to throw in more challenging things for yourself. You can also use the kickboard to kick 1 fast, 1 ez, etc. There are loads of combinations and distances. Also, find out what your target heart rate should be for your age and try to swim within that range. I to this day take mine as I go around a certain buoy in the ocean. I also take it 1 minute later to see how fast it has returned to normal. This is a good guide as to how conditioning is coming along.
Over the years, I have found swimming to not be boring; I find the solitude magnificent.
Good luck, keep us posted on your progress and any bumps in the road along the way.
Donna
