I am 24 years old and have been out of the water for 6 years now. I have wanted to get back into the water for the last couple years now after seeing my physical shape deminish. I am looking for a good beginning workout to get me back into the swing of things before I attempt to try some of the workouts on the site. Can anyone help??? Thanks.
Former Member
I'm in your exact same position and I've been using the following plan for the past 5 weeks. It's pretty easy, but it's just what I needed for being so out of shape.
swimming.about.com/.../8_week_plan.htm
good luck!
I'm 38 and just started swimming 6 months ago. Prior to that I haven't been swimming for 20 years.
For the first 3 months I pretty much just concentrated on getting to the pool everyday and doing something. The first day of 500 yards practically killed me. My heart was racing so hard I worried that I wouldn't be able to do anything. But, after three months I worked up to 1200 yards per workout. That's when I decided to start making a swim plan.
For the last 11 weeks I've been increasing my yardage by about 10% each week. I'm up to 3000 yards in a workout now. I plan on keeping it here for a while as I improve my speed and stroke technique.
So, my opinion is: Get in the pool. See what you can do, and design a workout that makes sense to you. At first it took me almost the entire week to get my first few workouts right. Now, it's just a question of deciding what I want to focus on, and filling everything up around that.
Reps Yards Stroke Each Rep Emphasis Pace Rest Ac. Time Ac. Yardage
1 400 Crawl 6:00 Warm-Up 5:30 0:30 06:00 400
1 100 Drill (IM) 3:00 2:20 0:40 09:00 500
2 100 Fly 2:30 Easy 1:25 1:05 14:00 700
5 100 Crawl 2:00 Stroke # 1:30 0:30 24:00 1,200
1 0 Rest 1:00 25:00 1,200
3 200 IM 4:40 Tech 3:05 1:35 39:00 1,800
1 0 Rest 1:00 40:00 1,800
4 100 *** 2:15 pace 1:38 0:37 49:00 2,200
4 100 Back 2:15 pace 1:35 0:40 58:00 2,600
1 100 Drill (IM) 3:00 2:20 0:40 01:00 2,700
1 0 Rest 1:00 1:02:00 2,700
2 50 Any 1:50 Tech 0:40 1:10 1:05:40 2,800
2 100 Free 2:00 Warm-dn 2:00 0:00 1:09:40 3,000
Time Swimming 47:57 Time Resting 21:43
Percentage Working 68.83%
