Hi, I have swam for 3 years. At the time I quit, which was at age 14, I was competing at a state level.
Here are some of my PRs (just for reference):
50 yards freestyle: ~25 sec
100 yards freestyle: ~55 sec
50 yards backstroke ~ 30 sec
50 yards *** stroke ~ 32 sec
50 yards butterfly ~ 34 sec
It has almost been 2 years since I last swam. I'm definitely not out of shape. I've been playing soccer and running. But I am noticeably less fit than when I was swimming.
Today I am beginning my long journey to getting back into shape. I have two goals I want to achieve by Nov 17 (when the school season starts):
1) come within 5 seconds of my PRs
2) go under 1:15 for 100 yards of any stroke
So.... Time for the questions:
How challenging are my goals?
Where do I begin? Just do some long easy swims for a week, and then get down to workouts? Or start with easy workouts and gradually up the difficulty?
When and how much time should be dedicated to technique practice, drills, and turn/start practice?
When should I get to doing kick boards, buoys, or flipper drills?
Any specific exercises you can recommend?
Thanks! :D
Former Member
I was in your shoes 2.5 years ago. I just started with short simple sets, focusing on getting my stroke back as well as starting to build a base so that you can swim longer sets later.
As I recall I would do:
200 Easy
200 Kick
200 Pull w/u
-----------
4*50 D/s
4*75 KDS- Stroke or Free
2-4*100 Good Form
------
200 WD.
Keeping it simple in the beginning in my opinion is the way to go. Then add a 200-400 or so yards each week to each session. This is what I did with the Masters team I coached, as well as returning age groupers to a USA I was the assitant coach for (Although their sets were longer and a little more detailed, the premis is the same).
Good luck- and have fun with it.
Former Member
First of all, congrats on getting back in the pool. I would say to start with gradual workouts (low yardage low intensity) and start to increase yardage to increase your endurance. When you hit peak yardage then start to increase intensity and finally increase intensity and decrease the yardage. I would say to intro the "tools of the trade" around the second week of your workouts; let your body get acclimated to the water again. Oh, and definitely do some drill sets to get your technique back!
Former Member
Thank you for this workout to get back into shape, Avery. Ive been out of the water for several years after swimming competitively for 8. I miss it so much.
Thanks again,
lindsay
Former Member
Not being familiar with your technique, I would start at the shorter distances and see if you can get someone to video your strokes. The muscle memory is probably still there but not refined. You want to make sure that when you start back in the pool that you are training your muscles to do the right thing and not just garbage yardage. Good luck.
