Wanting to swim (also doing weight training)

Well, I'm always interested in encouraging someone to get involved with swimming...but it's a little more complicated than just handing a workout to someone who's never done it. I swam in high school and more recently in Masters., but.. I'm not a "coach".... I'm sure there are more qualified people who can help and hopefully they will chime in here. You'll need to establish a starting point on which to build. It's hard for me to tell you "how far" to go and what "sets" to do, because everyone's ability, technique, stamina and health is different and you'll have to establish your own benchmark. I suggest trying a simple workout first for a week or so and then come back and post the results of how you felt (too easy, too hard, etc) that way the other swimmers and coaches in this forum have something to work with and reference. Here's some preliminary info: sets are usually expressed in Yards (or Meters) The average health club or YMCA pool is 25 yards so... 1 lap = 25 yards 2 laps = 50 yards 4 laps = 100 yards 8 laps = 200 yards ... and so on (so when you see 5 x 100 in these workouts, that means the set is made up of 5 - 100-yard swims with a rest interval (RI) inbetween each of the five) The goal is to break your workout into "sets" as opposed to just jumping in and swimming for a 1/2 hour or an hour straight. You'll get more benefits out of doing sets and be less likely to get bored over time. ***keep in mind YOU NEED TO SET YOUR OWN PACE initally. If it's too much, then don't do it. If it's just a little "challenging", then do it for a couple of weeks. If on the other hand, you can laugh this off, then you may be ready for a different workout. Warm-up 2 x 25 EASY (EASY) Freestyle Main set - this is called a ladder adjust the rest interval to your ability a) 25, 50, 50, 25 (yards) 1 lap - rest (? try :45 rest or adjust from there) 2 laps - rest (? try :60 rest or adjust) 2 laps - rest (? try :60 rest....) 1 lap - rest (? try :60 rest....) If a) is too easy then try b) the next time b ) 25, 50, 75, 100, 75, 50, 25 (yards) 1 lap - adjust rest as needed for each. 2 laps - ... 3 laps - ... 4 laps - ... 3 laps - ... 2 laps - ... 1 lap ... Warm-down 4x25 EASY Free or Backstroke One last thing... I see more people get in and feel that they have to race to the other end, arms flailing and sucking wind. The idea is to PACE yourself and try to keep your stroke consistent. well, That's all the time I have. That should help you evaluate a starting point. good luck,

Well, I'm always interested in encouraging someone to get involved with swimming...but it's a little more complicated than just handing a workout to someone who's never done it. I swam in high school and more recently in Masters., but.. I'm not a "coach".... I'm sure there are more qualified people who can help and hopefully they will chime in here. You'll need to establish a starting point on which to build. It's hard for me to tell you "how far" to go and what "sets" to do, because everyone's ability, technique, stamina and health is different and you'll have to establish your own benchmark. I suggest trying a simple workout first for a week or so and then come back and post the results of how you felt (too easy, too hard, etc) that way the other swimmers and coaches in this forum have something to work with and reference. Here's some preliminary info: sets are usually expressed in Yards (or Meters) The average health club or YMCA pool is 25 yards so... 1 lap = 25 yards 2 laps = 50 yards 4 laps = 100 yards 8 laps = 200 yards ... and so on (so when you see 5 x 100 in these workouts, that means the set is made up of 5 - 100-yard swims with a rest interval (RI) inbetween each of the five) The goal is to break your workout into "sets" as opposed to just jumping in and swimming for a 1/2 hour or an hour straight. You'll get more benefits out of doing sets and be less likely to get bored over time. ***keep in mind YOU NEED TO SET YOUR OWN PACE initally. If it's too much, then don't do it. If it's just a little "challenging", then do it for a couple of weeks. If on the other hand, you can laugh this off, then you may be ready for a different workout. Warm-up 2 x 25 EASY (EASY) Freestyle Main set - this is called a ladder adjust the rest interval to your ability a) 25, 50, 50, 25 (yards) 1 lap - rest (? try :45 rest or adjust from there) 2 laps - rest (? try :60 rest or adjust) 2 laps - rest (? try :60 rest....) 1 lap - rest (? try :60 rest....) If a) is too easy then try b) the next time b ) 25, 50, 75, 100, 75, 50, 25 (yards) 1 lap - adjust rest as needed for each. 2 laps - ... 3 laps - ... 4 laps - ... 3 laps - ... 2 laps - ... 1 lap ... Warm-down 4x25 EASY Free or Backstroke One last thing... I see more people get in and feel that they have to race to the other end, arms flailing and sucking wind. The idea is to PACE yourself and try to keep your stroke consistent. well, That's all the time I have. That should help you evaluate a starting point. good luck,