Well, I've swam all my life being a Florida boy and just got back into swimming 3 weeks ago for weight loss/challenge/toning up. So far I am swimming 4 times a week and am already beginning to notice definition in my shoulders and chest! Now down to the point...I did a 5 min nonstop 25 yard time trial and ended up with 250 yards and this training program (opted for freestyle and breaststroke in the program):
Duration 45-60 mins Distance 1600yd Pool length 25yd
Warm up
• 8 x 25yd Any Stroke (even pace), rest 0:10 / 25yd Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)
• 1 x 25yd Single Arm (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25yd Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm then 6 strokes with the right arm followed by 6 strokes using both arms. The non-stroking arm is held out front in a streamlined position.
• 1 x 25yd Freestyle DPS, rest 0:10 / 25yd Freestyle swim with maximum Distance Per Stroke (DPS). Concentrate on long, efficient strokes and a high streamlined body position to reduce drag in the water. Count your strokes per lap and try to reduce.
Core (repeat 2 times)
• 4 x 100yd Freestyle Swim, rest 0:15 / 100yd
• 4 x 25yd Breaststroke Swim, rest 0:15 / 25yd
Warm down
• 8 x 25yd Easy Any Stroke, rest 0:10 / 25yd Swim your choice of stroke, at a slow, relaxed pace.
My basic question is can I add/subtract/change anything to better serve for a more efficient workout? I believe my arm strokes/form is fine and would like to replace that part of the build up with something that will help me to practice my kicking in the water while freestyling (I get the sense I am really wasting energy their not knowing if I am kicking right and whether I should do short or long stroke kicks) On a sidenote...should I be breathing on any specific stroke while freestyling? I seem to be randomly mixing it up between 4...2...and sometimes 3. Thank you in advance from this fresh swimming meat :D
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Former Member
• 1 x 25yd Single Arm (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25yd Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm then 6 strokes with the right arm followed by 6 strokes using both arms. The non-stroking arm is held out front in a streamlined position.
Have you tried the single arm freestyle drill with the 'retired' arm at your side, breathing to said side? You need to streamline well and preserve the momentum.
• 1 x 25yd Freestyle DPS, rest 0:10 / 25yd Freestyle swim with maximum Distance Per Stroke (DPS). Concentrate on long, efficient strokes and a high streamlined body position to reduce drag in the water. Count your strokes per lap and try to reduce.
Question: what's your stroke count? A chap I swim with does 30-33 per 25 meters, while I am OK with my 17-18 strokes/25 m. I'm working on the endurance bit, and your program looks OK to me.
• 1 x 25yd Single Arm (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25yd Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm then 6 strokes with the right arm followed by 6 strokes using both arms. The non-stroking arm is held out front in a streamlined position.
Have you tried the single arm freestyle drill with the 'retired' arm at your side, breathing to said side? You need to streamline well and preserve the momentum.
• 1 x 25yd Freestyle DPS, rest 0:10 / 25yd Freestyle swim with maximum Distance Per Stroke (DPS). Concentrate on long, efficient strokes and a high streamlined body position to reduce drag in the water. Count your strokes per lap and try to reduce.
Question: what's your stroke count? A chap I swim with does 30-33 per 25 meters, while I am OK with my 17-18 strokes/25 m. I'm working on the endurance bit, and your program looks OK to me.
