Workout(s) for a beginner?

Former Member
Former Member
Hey all, I'm just getting back into swimming, after swimming competitively for about 10 years in grade school and High School. Swimming was my life in those days, but I haven't been in a pool for about 8 years. I've been reading some of the posts on this forum from people who have gotten back into swimming, and have gotten loads of good advice. However, one thing I haven't stumbled on is a good workout for someone like me. I'm 26, and although not overweight, I'm VERY out of shape. I can't do much more than a 50 before I'm dead. I have no endurance whatsoever. This is both due to lack of cardio fitness, and lack of "muscle strength". Can anyone recommend some (specific) workout ideas (drills, sets, etc) that can help me in both these areas? Primarily I need to build my cardio, as I think it is a big reason why my muscles tire so quickly. I am anxious to build up to doing the 3500 - 5000 yard sets that I used to do in high school, but I know the dangers of overtraining and don't want to go down that road.
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  • Former Member
    Former Member
    I second that request. I started swimming approx 3 months ago for fitness. I had always run in the past, but it is clear that my joints/body/etc were not meant to run that much; I am still trying to 'get back into shape', and I seem to have hit a wall. I started with a no stress type of workout -- I swam as much as I could for 15-20 minutes each time (3 times weekly on avg), and gradually increased that to 30 minutes each time. Right now I am starting out with a 500 yard swim (all freestyle), which I can do in about 12:30 without flip turns, as I have never learned them. Then I rest for about 2-3 minutes, and do 200-300 yd ***, then end again with a 50-100 freestyle as a slow cool down. By this time I am pretty dang tired. Total in 30 minutes runs between 700-900 yds. I can't yet break 1000 within 30 minutes. For someone (and I think there are a alot of us) who has not had a swim coach etc, and has only a few strokes down: what do you guys recommend? And as if that is not needy enough, please explain some of the terms you use for those of us that don't know them (to me a "drill" can either be used for teeth or around the house) Thanks!!
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  • Former Member
    Former Member
    I second that request. I started swimming approx 3 months ago for fitness. I had always run in the past, but it is clear that my joints/body/etc were not meant to run that much; I am still trying to 'get back into shape', and I seem to have hit a wall. I started with a no stress type of workout -- I swam as much as I could for 15-20 minutes each time (3 times weekly on avg), and gradually increased that to 30 minutes each time. Right now I am starting out with a 500 yard swim (all freestyle), which I can do in about 12:30 without flip turns, as I have never learned them. Then I rest for about 2-3 minutes, and do 200-300 yd ***, then end again with a 50-100 freestyle as a slow cool down. By this time I am pretty dang tired. Total in 30 minutes runs between 700-900 yds. I can't yet break 1000 within 30 minutes. For someone (and I think there are a alot of us) who has not had a swim coach etc, and has only a few strokes down: what do you guys recommend? And as if that is not needy enough, please explain some of the terms you use for those of us that don't know them (to me a "drill" can either be used for teeth or around the house) Thanks!!
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