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
Parents
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.
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.
