Swim for cardio

Steve3730 · 07-13-2009, 01:09 AM

looking for some tips on cardio. I train in BJJ but my cardio isn't so good. I'm 6' 225lbs 26years old.

I have a standard above ground pool. 4ft deep 32ft long 15ft wide. I know its a little small for a work out swim, but its what i got. So I was wondering how many laps should i shoot for? should I just keep a pace or try to do a certain amount of laps in a set time?

thanks for the help

gfxprotege · 07-13-2009, 01:13 AM

its possible to get a workout in it, but it wont be a full swim workout. at that length you can push off and hit the other end without getting a rhythm. I'd suggest learning to do flip turns and work on various exercises, ex: just dolphin kicking and flip turns. 4ft is plenty deep to learn it.

Steve3730 · 07-13-2009, 01:54 AM

I try not to push off much because i know I'm cheating myself. I do the flip turn but need to practice it more. and I will work the dolphin kick.

So should I work for like a certain amount in a set time. say 5 laps in two minutes or should i just try and do 30 laps a work out with no time.

gfxprotege · 07-13-2009, 04:49 PM

i'd forget laps and focus on time. do 5 or 10 minute sets, each focusing on one aspect. dolphin kicks, flutter kicks, then go to strokes with only arms (called "pulling").

because its a such a small pool, you could consider wearing a t-shirt or long-sleeve tshirt for extra drag.

Steve3730 · 07-14-2009, 01:11 AM

I'll wear my gi lol. cool thanks for the help. you have a website off the top of your head that shows swim tech? i know butterfly breast things like that but flutter kick arm drag. exercises like that i don't know

gfxprotege · 07-14-2009, 04:19 PM

u.s. masters forums have a lot of great workout tips, but remember, these workouts are based on a 25m/yd length pool

Workouts - U.S. Masters Swimming Discussion Forums

for actual stroke techniques and suggestions i'd just google around the different exercises you see that you don't really understand.

if you never really received proper training for flip turns, there are some good online resources. the turn should be from the abs, not the arms (both arms should be down by your hips when you start your turn). more turns, more abs

tri4ben · 07-15-2009, 05:13 PM

In a pool that small, I would recommend buying a harness and tying it to one side of the pool so you can swim with good form without turning.

It will take some time to get used to and it won't really feel like swimming. I guess I was never able to really relax like I do when I swim normal laps.

DynamiteMMA · 07-16-2009, 06:36 PM

Unless you plan on swimming competitively, I wouldn't bother learning flip turns. It'll just take away time from your cardio training. As long as you touch the wall and go (as oppose to holding on for a break) you'll be fine.

gfxprotege · 07-17-2009, 02:47 AM

only reason why i mentioned flip turns is because of the cardio you can earn from it. i.e. turning with your abs rather than your arms, etc

kelikallinn · 07-22-2009, 04:30 PM

Quote:

Originally Posted by gfxprotege

u.s. masters forums have a lot of great workout tips, but remember, these workouts are based on a 25m/yd length pool

Workouts - U.S. Masters Swimming Discussion Forums

for actual stroke techniques and suggestions i'd just google around the different exercises you see that you don't really understand.

if you never really received proper training for flip turns, there are some good online resources. the turn should be from the abs, not the arms (both arms should be down by your hips when you start your turn). more turns, more abs

They are locked