ibelong2me said...needless to say or goal is to prep out before the 2nd week of December...how long to swim, the type of swimming (laps? distance?).
Not sure what you mean by this; prep out for what? Be more specific about your goals. Seems like you're trying to ask whether speed or endurance training would best get you shredded rather than prep you for triathalons (endurance) or swim meets (speed).
I wish I'd used Realjock as a resource when I resumed swimming last year! Then I knew nothing but a few strokes and just jumped in and near-sprinted nonstop, maintaining a high heart rate throughout, for a full hour with fins and resistance gloves (still do). This self-devised resistance/endurance/distance program has been very effective in terms of cutting, flexibility and stamina but it hasn't made me very popular in a pool peopled with traditional competitive swimmers who in group circuits race the clock and then the other four fifths of the time rest, coffee klatch and block the return lanes. (Rather than teach or inspire, as an ad hoc - and largely fat! - team they'd glare at my training methodology.) However, I'm thinking of "crossing over to the dark side" not to sucuumb to a team mentality but because of this (excerpted) info which emphasizes intensity over laps and distance:
chuckystud saidFor me, HIIT in 12 to 20 minute sessions is VASTLY more effective in preserving muscle, keeping my heart rate up, and removing fat...[The] very latest research, regarding sudden death of endurance athletes, has shown that long duration cardio, like running for hours, causes not just impact damage, but, also cardiac damage. It's especially bad in weekend warriors, who don't exercise frequently enough to allow the cardiovascular system to accommodate that load. It's been know for quite a while that a number of endurance athletes drop dead for no apparent reason. It's now known that they damage their hearts in the way that they exercise. HIIT, with its "spurts", is much better for conditioning, produces less damage, and preserves muscle, especially in those not getting enough calories. Good examples of HIIT are lines, bleachers, hockey, basketball, stairs with intervals. If you're a real jock, you'll remember football practice, hockey practice, or basketball practice. That's HIIT. Too much cardio, for too long, with too few calories, teaches your body the feast famine syndrome, and turns it into a fat storing, slow-running, machine...
You can access his full quote within context at: http://www.realjock.com/gayforums/1175024
You might also want to post in the Swimmers subforum. Looking forward to other member responses with interest!