I am getting back into swimming. I currently try to swim laps every day. I do approx. 1000 yds. My endurance is not good. I can only do 75 yds. non-stop only about 3 times. It takes me about 45 minutes to complete the 1000 yds. I do 200 free, 100 back, 100 free with pull, & 100 free each set. I quit swimming 40 yrs ago. Too many years of smoking and not taking care of myself. Can someone give me tips on a daily workout to improve endurance, stamina, and speed? My goal is to compete in Senior Games in the 50 and 100 free. Thanks
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Former Member
You aren't alone, a lot of Master swimmers start back the same way. If you can swim 75 without stopping this week, then next week try to swim 80 to 85. It is okay to stop in the middle of a length. Make a mental note where you stopped in the pool and the next week try swimming 90 to 95. I think I've read somewhere, that you shouldn't increase distance by more than 10 to 20% a week... to help prevent injury to your shoulders.
Try swimming 50's with a very short rest inbetween (like 5 sec) and increase the number of intervals you do. I could only do four of these intervals when I first started back before I died.
Try swimming 50's and swim the 2nd 25 faster than the first.
Try breathing on 3 for one lap, 5 on the next lap and 7 on the next lap (or you might want to start out on lengths). These are killers for many folks!
CHECK YOUR TECHNIQUE, if you are lifting your head and/or your hips aren't high enough then you are increasing drag and using a lot more energy than you should. Press your chest down until you feel your hips rise... once I relearned that, the distance I could swim increased quickly.
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Former Member
You aren't alone, a lot of Master swimmers start back the same way. If you can swim 75 without stopping this week, then next week try to swim 80 to 85. It is okay to stop in the middle of a length. Make a mental note where you stopped in the pool and the next week try swimming 90 to 95. I think I've read somewhere, that you shouldn't increase distance by more than 10 to 20% a week... to help prevent injury to your shoulders.
Try swimming 50's with a very short rest inbetween (like 5 sec) and increase the number of intervals you do. I could only do four of these intervals when I first started back before I died.
Try swimming 50's and swim the 2nd 25 faster than the first.
Try breathing on 3 for one lap, 5 on the next lap and 7 on the next lap (or you might want to start out on lengths). These are killers for many folks!
CHECK YOUR TECHNIQUE, if you are lifting your head and/or your hips aren't high enough then you are increasing drag and using a lot more energy than you should. Press your chest down until you feel your hips rise... once I relearned that, the distance I could swim increased quickly.
