I am returning to swimming after quite some time off . I have about 45-50 minutes every morning to swim and I am 43 years old. I am looking for some advice or help on developing some solid workouts to get back into shape. My goal is to be part of a team that swims the Trans Tahoe swim next summer. This is my 2nd week back in the pool and I am swimming about 1200 to 1400 yds right now. About a 250 warm up, 8 to 10 100's, and a few 50's at the end. I am trying to build up some endurance. Does anyone have any advice on what path I should continue on or any links to go workout plans?
Thanks,
Former Member
Start doing longer swims to build your endurance. If you do at least one long swim per workout, like a 500 to 800 non-stop, you will see an overall improvement in your swimming. Maybe change your 8-10 100's to two 500's at a moderate to fast pace. Also, check out the "workouts forum." There are a lot of good workouts and links to good workouts there. Good luck.
I get my workouts from Indyswimfit.com
most of the yardage is 3000-4000. I usually swim by myself and being that I am a distance person by trade I find that I usually add about 1000-2000yds. I swim 3x a week and lift/bike the other 3days...sundays off. I would add some longer sets such once every few weeks like 3x 800 or 2x 1000 just to see how you do and get a feel for swimming the longer stuff....of course people tell me that sprinting has it's place as well :rolleyes: but for now I would concentrate on adding some distance to your practices
you want to start out easy and build up over months
to do that type of swimming you want to build your endurance and learn how to pace yourself
read the work outs in my swimming blog
forums.usms.org/showthread.php
click LAST to read most recent
read swim faster faster
forums.usms.org/showthread.php
good luck
ande
I am returning to swimming after quite some time off . I have about 45-50 minutes every morning to swim and I am 43 years old. I am looking for some advice or help on developing some solid workouts to get back into shape. My goal is to be part of a team that swims the Trans Tahoe swim next summer. This is my 2nd week back in the pool and I am swimming about 1200 to 1400 yds right now. About a 250 warm up, 8 to 10 100's, and a few 50's at the end. I am trying to build up some endurance. Does anyone have any advice on what path I should continue on or any links to go workout plans?
Thanks,
You need to build that endurance if you're going to do the trans-Tahoe relay race. That thing looks nuts! For those who don't know, it's a 6-person "relay" race across Lake Tahoe in California/Nevada. An 11.5 mile race. In 55-60 degree water. Wetsuits are NOT allowed. All at 6200 feet elevation.
The way it works is that each swimmer swims a 30-minute leg, then each swimmer swims a 15-minute leg, then 10-minute legs until the team makes it across. They hop in and out of a boat when they're not swimming. It takes the best teams over 3 hours and most teams well over 4 hours to complete.
Swimming 100s is not going to cut it. I suggest using these workouts to start building up your endurance: ruthkazez.com/.../ZeroTo1mile.html You might want to jump in at week 4 since you're already doing 1200-1400 yard workouts.
Once you complete those, this forum has some great workouts. No reason to go anywhere else. forums.usms.org/forumdisplay.php I recommend trying the distance and middle distance workouts posted by Scott Hofteizer (Stronger, Faster, Longer).
Good luck!
