Getting Back in the Water

Just start with what you can handle. When I started again (after 10 years out of the sport) it was hard to get 1000 yards in. But, before I knew it I was able to work up to 4000 yards. The workout won't be your biggest challenge...getting to the pool will be. Just be creative in making time allowances and before you know it you'll be back in swimming "shape".

I'm in my 2nd week of getting back into the water after 20+ years, so I know what you mean. I printed out Mo Chambers' workout and got a notebook w/ plastic sheets and I take it to the pool with me. I start at the beginning of the work out and go until my arms won't work anymore or 60 mins., whichever comes first. BTW, I also bought a lap counter to keep track of sets so I don't have to think. My first workout only lasted 35 mins. and barely got to 1100 yds. I am already able to last for 60 mins. and I am up to 2000 yds. Mo suggested that I always get in the drill work and do as much of the main set as possible as long as I can "keep my form." I am only able to do 100 yds non-stop without my heart rate monitor telling me I'm going over 85% of max heart rate. So I stop and pause alot, but once the heart rate gets down to 75%, I'm off again. If you have been out of the sport as long as I was, you will be amazed at how much the sport has changed - new lingo, stroke drills, equipment, etc. The adage "no pain, no gain" is out - the new is "have fun!" Very cool!

Same for me...I was a serious swimmer for most of my youth, and then got out of it for about 12 years...I recently got back in teh water, and to my shock and dismay, the first time out I was done after swimming 14 laps in a 25 yard pool!!! I gradually picked up strokes, increasing by around 100yds per day, and now I'm doing 2250 in 40 mins... I think it's getting to be time to step it up again, but we'll see what happens. My current workout is this, all free, and with 30 sec rest between sets: 1 x 400 2 x 300 3 x 200 4 x 100 (reverse splits) 5 x 50 (sprints) Any thoughts on this workout?

Mike, do you do any drills? I'm not a coach, but everything I've read in the last month or so really emphasizes form and technique. Sounds like you are doing quite well! How many times a week do you swim?

George, I hope you are sticking with it a month after your post. I too had been out of the water for a number of years, and got back into swimming in August 2005. That first time back in the pool, it felt automatic to do four 25 yard lengths of freestyle as soon as I sliped into the water. Then I had to stop to catch my breath, and realized just how out of shape my body really was. I kept going to the pool once a week, doing about 20 pool lengths per workout. Then I started going twice a week. Now, three months later, I swim four mornings most weeks. On Saturdays, I try to do as many lengths as I can during the one hour session. Weekdays I keep it at 20 lengths so I'm not tired out when I start work after swimming. I still spend more time resting between laps than swimming. So the next goal in these workouts is to pace my stroke to increase the number of lengths between rest stops. This has really been worth it. I sleep better and have more energy. My clothes fit better. My wife has noticed the difference in my physique. And most importantly, I am sure that the swimming I did back in high school and college got me in shape in a way that has made it much easier for me to get BACK into shape now that I am fifty. Please let us know how you are doing with your routine.

Hi i'm in a similar situation just started swimming again for the first time in 10 years. First time i got in i was only able to swim 6 lengths with about a 5 min break between each. I found this on site hope it usefull (www.personal.psu.edu/.../ZeroTo1mile.html) It's really hard work but well worth it. Keep it up and most importantly have a good time.

I found a really great workout online that is pretty much a "Couch Potato to Mile Swimmer in 6 weeks"

I just got back in the water 3 weeks ago after being out of the sport for 18 years. It amazes me how natural it feels to be in a pool. It also amazes me how few laps I can do. To help build strength and take some of the monotony out of lap swimming I have started attending a water aerobics class at my gym. It is an excellent full body work out that is a lot of fun. I am now up to doing 30 minutes of laps before the class then the hour long class. It is immediately followed by a long sit in the hot tub recovering but it sure feels good. Due to my work schedule I am only able to attend one water aerobics class a week. Right now I go to the gym a minimum of two times a week but I shoot for 3 to 4 times. I will usually do 30 minutes on a treadmill, stair climber, or eliptical machine, then some leg focused weight training before hitting the pool. That is mostly to help my left knee recover from ACL replacement surgery. My left leg remains weaker to my right and I still can't run. Like another poster said the hardest part right now is just getting in the water. The water aerobics seems to make it easier. It is a scheduled class and the people get to know you and ask you where you were when you don't show. It's fun, scheduled, and people expect you so you tend to feel a bit more obligated to show. I found this site www.swimmingworldmagazine.com/.../work_search.pl has a bunch of work outs for all levels which helps keep it interesting as well.