Swimming Program

[TAPuOUT]

I am going to start swimming tomorrow because I can't run due to a stress fracture. Can you guys help me out with some kind of plan? I was thinking start off with 2 laps of the crawl stroke and then 4 laps of breast and another 4 of freestyle. My stamina is not too good in the pool.

Thanks

[anvar]

First i need to know how your technique is, what equipment you have, and how big the pool is.

[TAPuOUT]

It is a lap pool at my college, I believe its olympic size but not sure, and my technique is not good as I have not done too much swimming but still get my lungs going. After doing 2-3 laps of the crawl I am basically dead.

[anvar]

i'll give you a basic program for freestyle....it's one i would used for kids/teens who just started out in swimming world.

100yards choice warmup

4x25yard freestyle streamline kicking
(freestyle kick, arms straight in front of you BEHIND your ears, head in the water, when you have to breath take a stroke then go back into possition)

4x25yard catch up freeestyle
(it's like freestyle however, you do not pull the lead hand back until the other hand touches the top of it, so one hand is always in front in a streamline position)

4x25yard freestyle
(focus on reaching all the way forward and keeping your body stright)

200yard freestyle kickboarding
(focus on STRAIGHT LEGS)

100yard choice warmdown



read as long as you need between sets and reps, if you have any questions just ask

[gary555]

I've been swimming 3x per week for years and it's not something you can just pick up. My wife runs 5 miles 6 days per week but put her in a pool and she couldn't make it 1 lap. Get a good book from the library and focus on stroke technique. Don't worry about speed but try to get more effecient in the water. This only comes with time. It's strange when I go on vacation and don't have access to a pool within 3 or 4 workouts I can run 5 miles. But like I said my wife or other cardio fanatics you put the in a pool and they'll sink.

[Gavin LeFever]

Originally Posted by anvar

i'll give you a basic program for freestyle....it's one i would used for kids/teens who just started out in swimming world.

100yards choice warmup

4x25yard freestyle streamline kicking
(freestyle kick, arms straight in front of you BEHIND your ears, head in the water, when you have to breath take a stroke then go back into possition)

4x25yard catch up freeestyle
(it's like freestyle however, you do not pull the lead hand back until the other hand touches the top of it, so one hand is always in front in a streamline position)

4x25yard freestyle
(focus on reaching all the way forward and keeping your body stright)

200yard freestyle kickboarding
(focus on STRAIGHT LEGS)

100yard choice warmdown



read as long as you need between sets and reps, if you have any questions just ask

Thanks a ton, I'm going to try this. Need to get some goggles...