Swimming Routine

[mschatz]

So, I don't sink, but I'm not the greatest swimmer. I am going to start swimming laps a few days a week as a method of getting some non-impact conditioning in.

Any ideas on how to set up a routine? Do you just swim laps for 20 minutes? Do sprints? Change up strokes?

Any suggestions are welcome aside from suggesting that I do weighted swimming for time in the deep end.

[XTrainer]

I was on a few different teams from 3rd grade up until high school.

So, in my "expert opinion," I suppose it's just like any conditioning, it depends what you want to get out of it. A sprint's a sprint, LSD is LSD, HIIT is HIIT, and so forth, regardless of whether you're running, biking, swimming, or whatever.

I suppose the only real difference that you'll have to take into account (regarding recovery/overtraining) is that you'll be doing unfamiliar movements (with an upper body component to boot), so you'll almost certainly be sore at first, no matter what you do.

That, and you have to get good at flip turns

[Monger]

Ya, I agree with XTrainer that the same protocols will apply as any other type of training (LSD, HIIT, whatever). I just want to add that if you don't normally swim, that alone may keep you from doing certain protocols. To give you an example, if you wanted to do 40 mins of LSD @ 140bpm, it may not be possible if you suck at swimming. I would imagine that efficiency improvements would happen pretty quickly though, assuming proper consistency and frequency.

[mschatz]

Fair enough. I guess I'll just give it a whirl and try not to drown as a starting point.

Thanks guys.

[DynamiteMMA]

One drill our coach had us do which was great for conditioning was doing a certain distance in a certain time. For example, u can do one length every 30 seconds, or two lengths every 60 (These figures are just for simplicity;s sake, do whatever you feel your skill level/conditioning can take).

So basically, you have to start a new lap every thirty seconds. If you swim the lap in 20, you get a 10 second break, if you swim it in 30, you don't get a break. This may be a bit complicated without a coach unless you have a watch or something. It's a great cardio workout and helps you push yourself.

[mschatz]

^ Thanks for that!

[DynamiteMMA]

Originally Posted by mschatz

^ Thanks for that!

Now that I think about it, that concept could probably be used for a lot of different conditioning exercises (sprints, calisthenics, various weight lifting exercises, bag work etc.)

[Mickey Oneil]

I do diffrent swimming strokes, and do 10 laps of
each at a fair pace. Freestyle, breaststroke, underwater ect ect. i do 5 styles
thus 50 laps give or take

[mschatz]

Originally Posted by Mickey Oneil

I do diffrent swimming strokes, and do 10 laps of
each at a fair pace. Freestyle, breaststroke, underwater ect ect. i do 5 styles
thus 50 laps give or take

How long does that usually take you?

[_kickboxer_]

I am an open water swimmer, I find it more beneficial than stucking your head and focusing on finishing laps, and outdoors in my opinion always better. if the weather's right try this swimming workout:

warm up however you like then. We are aiming for maximum distance and energy output in each set..

5 sets of breast stroke, keep stroking till max, and return to shore that completes a set
5 sets of free stroke, again stroke till max distance and return to shore
5 sets of back stroke, keep stroking to fatigue, no return journey.
5 sets of butterfly stroke, keep swimming to fatigue with breast stroke return as active rest.

as a finisher you can do 4 sets of combat side stroke, but thats an extra if you dont know the side stroke watch this video: YouTube - US Navy SEALs Combat Swim

I like to do the combat side stroke at the end since I find it a good stretch for whole body. If you are interested in more swimming workouts then don't hesitate to PM me.