While we're talking about swimming, help me out?

[runaways]

I want to start swimming on my cross training days. I've been lifting on those days, but that's just getting to be too much. I haven't don't any lap-swimming since last summer, and at that point I was going with a friend and just kind of did what he told me to.

Can anyone suggest a specific workout, or maybe one that I could build on as I get back into a little better swimming shape? I tried the internets without much luck.

[katinthehat]

how far do you think you can go in the pool now without stopping?

[tuggyruns]

What are you goals? How long do you plan on swimming?

[runaways]

Aug 26, 2013 8:51:38 GMT -5 katinthehat said:

how far do you think you can go in the pool now without stopping?

Excellent question, not really sure. If I had to guess, at least a few hundred meters.

[runaways]

Aug 26, 2013 8:52:38 GMT -5 tuggyruns said:

What are you goals? How long do you plan on swimming?

I'd like a decent workout but not one that leaves me exhausted. Do you mean how long per workout, or how long like long term? Per workout, I was thinking like 30 min to an hour but feedback on that is more than welcome.

[tuggyruns]

Aug 26, 2013 9:02:00 GMT -5 runaways said:

Aug 26, 2013 8:52:38 GMT -5 tuggyruns said:

What are you goals? How long do you plan on swimming?

I'd like a decent workout but not one that leaves me exhausted. Do you mean how long per workout, or how long like long term? Per workout, I was thinking like 30 min to an hour but feedback on that is more than welcome.

Sorry about that- I meant time spent each morning. 

Also for goals- it sounds like you are just looking for general conditioning, not distance building?

I have to say that right now- I feel exhausted after swimming this morning and I was only in the water for 45  minutes. I think it takes some time to get used to. 

I think a good rule of thumb would be at least 200yd warm up, then a few short sprints- a good place for your 25's and then some longer distance sets- a few 150's could be good for you right now, and then some kick or pull sets. Try something like this:

200 free warm up
8 x 25 free :10seconds rest
2 x 150 free :15seconds rest
3 x 200 kick :15 seconds rest
150 cool down

If any of that seems to short for you, bump up the yardage. Are you proficient in any other strokes?

[runaways]

Definitely more general conditioning. I'm training for one marathon right now and will pick up training for another one shortly after the first. I just want something besides running for some cross-training, but I want an actual decent workout if that makes sense? Not just screwing around in the pool.

I'm crap at butterfly but competent in everything else.

[katinthehat]

start with this and see how it feels, then I'd move into the more structured workout like Tuggy suggested

ruthkazez.com/ZeroTo1mile.html

[runaways]

Awesome, thanks so much to both of you. I'm going to try to start today if the sky doesn't fall down this afternoon.

[tuggyruns]

No problem! PM me if you have more questions now or later on, GL!

[runaways]

Update: I did 1500 yards this afternoon.

200 warmup
8x25 sprints
4x50, tried to keep a steady, fast-ish pace
3x100, free, then breast, then free
3x150, same as the 100s
150 cool down

I think it took me about 45 min, forgot to check the clock when I started. My arms and legs felt great but I think my lung capacity sucks. I gave up on flip turns halfway through because they were leaving me so out of breath. I guess that will probably improve with time. I don't have a board yet for doing kicks, and I also need to go pick up a cap.

Thanks again!

[tuggyruns]

Great job! Def get a kick board!

Sent from my SCH-I535 using proboards

[boston340]

Aug 26, 2013 9:07:17 GMT -5 tuggyruns said:

Aug 26, 2013 9:02:00 GMT -5 runaways said:

I'd like a decent workout but not one that leaves me exhausted. Do you mean how long per workout, or how long like long term? Per workout, I was thinking like 30 min to an hour but feedback on that is more than welcome.

Sorry about that- I meant time spent each morning. 

Also for goals- it sounds like you are just looking for general conditioning, not distance building?

I have to say that right now- I feel exhausted after swimming this morning and I was only in the water for 45  minutes. I think it takes some time to get used to. 

I think a good rule of thumb would be at least 200yd warm up, then a few short sprints- a good place for your 25's and then some longer distance sets- a few 150's could be good for you right now, and then some kick or pull sets. Try something like this:

200 free warm up
8 x 25 free :10seconds rest
2 x 150 free :15seconds rest
3 x 200 kick :15 seconds rest
150 cool down

If any of that seems to short for you, bump up the yardage. Are you proficient in any other strokes?

This looks good - I am going to steal it for my swim workout on Wednesday. Thank you!