Workout(s) for a beginner?

I was at the same point as you a year ago. I swam for about a year during college (not on a team - just on my own). During that time I didn't push myself too hard so only got up to maybe 1000 yards at a swim. Then when I was about 25 I swam for about a year and a half. Like during college, it was all freestyle, non-stop swimming. I got to the point where I could do about 2000 yards. But I still didn't have any speed and didn't feel like I was getting the great effects of swimming that I had heard so much about. I also tried running a couple of different times, but could only go a month or so before the shin splints and knee pain made me quit. Finally, last year I took to swimming for real at the age of 33. I am now up to 60 minutes four or five times a week, between 2700 and 3000 yards - and I could go longer but put the limit at an hour just based on time constraints. Here is some advice from a non-swim coach about what worked for me. You have to get a base of stamina - maybe get to the point where you can do 500 yards/meters continuous. Then, start doing drills and intervals. The interval swimming is good in so many ways and can really increase your abilities. Intervals are key. What I mean by intervals is this: Instead of doing 500 yards freestyle, do 5x100 - 100 yards, then a rest, etc. The amount of rest will depend on what kind of shape you are in, but should decrese quickly at first. Drills are also important. They help you get better balance in the water. The better your balance, the faster you can go - and the more yards you can do!:) The balance drill that really helped me is to kick on your side, the lower arm out in front of you, upper arm at your side, kicking only. At first, I put my head above the water continuously, then as I got better, I would turn my head under water and turn to breathe every six kicks or so. Another good drill is to kick on your side like above, then pull a swim stroke with the lower hand and switch sides. Kick six times again then switch sides, etc. These are just two drills that I do - there are a bunch. But work on getting the freestyle down first. Then you can work more on other strokes. Definately get the other strokes in too. I am doing them all now (although the butterfly is not so good), and the variety keeps it interesting. That is really important so that you will stay with it. I recommend Phillip Whitten's book "The Complete Book of Swimming". It gives good basics on the strokes and also has a lot of "pep talk" in it. I refer to it a lot. Also remember that your body needs rest. At first, I wouldn't go more than three times a week and never two days in a row. Your body needs to rest. Either way, stick with it. It will be one of the best things you ever do for yourself. Good luck!

I was at the same point as you a year ago. I swam for about a year during college (not on a team - just on my own). During that time I didn't push myself too hard so only got up to maybe 1000 yards at a swim. Then when I was about 25 I swam for about a year and a half. Like during college, it was all freestyle, non-stop swimming. I got to the point where I could do about 2000 yards. But I still didn't have any speed and didn't feel like I was getting the great effects of swimming that I had heard so much about. I also tried running a couple of different times, but could only go a month or so before the shin splints and knee pain made me quit. Finally, last year I took to swimming for real at the age of 33. I am now up to 60 minutes four or five times a week, between 2700 and 3000 yards - and I could go longer but put the limit at an hour just based on time constraints. Here is some advice from a non-swim coach about what worked for me. You have to get a base of stamina - maybe get to the point where you can do 500 yards/meters continuous. Then, start doing drills and intervals. The interval swimming is good in so many ways and can really increase your abilities. Intervals are key. What I mean by intervals is this: Instead of doing 500 yards freestyle, do 5x100 - 100 yards, then a rest, etc. The amount of rest will depend on what kind of shape you are in, but should decrese quickly at first. Drills are also important. They help you get better balance in the water. The better your balance, the faster you can go - and the more yards you can do!:) The balance drill that really helped me is to kick on your side, the lower arm out in front of you, upper arm at your side, kicking only. At first, I put my head above the water continuously, then as I got better, I would turn my head under water and turn to breathe every six kicks or so. Another good drill is to kick on your side like above, then pull a swim stroke with the lower hand and switch sides. Kick six times again then switch sides, etc. These are just two drills that I do - there are a bunch. But work on getting the freestyle down first. Then you can work more on other strokes. Definately get the other strokes in too. I am doing them all now (although the butterfly is not so good), and the variety keeps it interesting. That is really important so that you will stay with it. I recommend Phillip Whitten's book "The Complete Book of Swimming". It gives good basics on the strokes and also has a lot of "pep talk" in it. I refer to it a lot. Also remember that your body needs rest. At first, I wouldn't go more than three times a week and never two days in a row. Your body needs to rest. Either way, stick with it. It will be one of the best things you ever do for yourself. Good luck!