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.
Parents
Former Member
What you will find is that you will take less rest between intervals as you gain endurance and ability. When I started, I did 100 yard intervals on 2:15 (That means start at "0", swim 100 and if it took 2:00 to do it, I got 15 seconds rest.) At the time, finishing 100 in 2:00 was about my best. Now, I do 100 intervals on 1:50 regularly and sometimes on 1:40 or 1:45 if I am trying to push myself (swimming in 1:35 or 1:40). If you start to keep track of the intervals you have a basis to work from. If you find a particular interval left you with energy when you finished your swim, cut it back by 5 seconds the next time in the pool. 5 seconds may not seem like much, but you will find that over several intervals it can make a difference.
The other way to do it is to use a rest interval - say 15 seconds. Swim 100 yards, rest for 15 seconds then go again. I don't like this one as much because I don't seem to work as hard. But that's just me - a lot of swimmers do it this way. You have to see what works the best for you.
Good luck.
Reply
Former Member
What you will find is that you will take less rest between intervals as you gain endurance and ability. When I started, I did 100 yard intervals on 2:15 (That means start at "0", swim 100 and if it took 2:00 to do it, I got 15 seconds rest.) At the time, finishing 100 in 2:00 was about my best. Now, I do 100 intervals on 1:50 regularly and sometimes on 1:40 or 1:45 if I am trying to push myself (swimming in 1:35 or 1:40). If you start to keep track of the intervals you have a basis to work from. If you find a particular interval left you with energy when you finished your swim, cut it back by 5 seconds the next time in the pool. 5 seconds may not seem like much, but you will find that over several intervals it can make a difference.
The other way to do it is to use a rest interval - say 15 seconds. Swim 100 yards, rest for 15 seconds then go again. I don't like this one as much because I don't seem to work as hard. But that's just me - a lot of swimmers do it this way. You have to see what works the best for you.
Good luck.
