Calling all swimmers

  • relyt

    Posts: 38

    Feb 13, 2011 8:19 AM GMT
    I used to swim when I was a lot younger and have recently started back again to mix up my cardio a bit. I'm certainly no pro, but i've been told my form is still pretty good. I've managed to build back up to swimming about 1km, mixing it up with freestyle and breastroke, but looking for advice on what I should be doing next. My goal is increased fitness and fat loss.

    Sorry if this has been asked before - I had a look, but couldn't see anything.

    Cheers.
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    Feb 13, 2011 4:44 PM GMT
    Throw in some weight training. Also, try butterfly, back stroke, breast stroke, free style intervals to make sure you are working every muscle. Keep in mind when you swim you're mostly working PULL muscles, so when you hit the gym be sure to emphasize exercises where you are utilizing push muscles.
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    Feb 13, 2011 5:01 PM GMT
    Join a masters swim club and swim a minium of 3/wk
    I m sure you will meet your objectives icon_smile.gif

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    Feb 13, 2011 5:06 PM GMT
    Interval training, 50s on the minute, 100s on the 2 minutes, or whatever ... 500s on the 8 minutes, mix it up.
  • DanOmatic

    Posts: 1155

    Feb 13, 2011 7:09 PM GMT
    yes, join a master's club, since training with others makes it more fun and the time seems to fly by. but you can also find some good swim workouts online tailored to your goals/abilities. swimming can get monotonous, so it's good to mix up the workouts. I swim 2-3x/week at about 3k each session and find that that's about all I need to do to remain a fairly decent swimmer (usually one of the top swimmers at any triathlon I'm in).
  • Aquanerd

    Posts: 845

    Feb 13, 2011 7:41 PM GMT
    Keep building your distance. Get a pull buoy and hand paddles and training fins. Throwing in a pull set and kick set with them will add some light resistance training during your cardio. If your going to want to get back in to competing, be careful with "push" muscle training. It can is very easy to screw up your stroke.

    I Master's Team even if you only go once a week is a great motivator.
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    Feb 13, 2011 7:56 PM GMT
    Keep your strokes diverse and alternate between free, fly and breast. You'll get the most out of each session this way. And as Potato said, make sure you pay attention to the other muscles which aren't worked out as much when in you're in the gym (especially lower body).
  • swimmermatt10...

    Posts: 281

    Feb 13, 2011 8:21 PM GMT
    Dont just swim constantly, while that will build your endurance up, it wont be getting you a lot of fat loss. Do interval training like 10 x 50's on the minute or 6 x 100's on 2 minutes. When it starts becoming easier for you to do those, start making the intervals faster like 55 seconds for a 50 or 1:50 for a 100. Throw in some all out sprinting as well.
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    Feb 14, 2011 12:53 AM GMT
    I bought the speedo mp3 player, it makes my workouts fun as hell!
  • relyt

    Posts: 38

    Feb 16, 2011 6:14 AM GMT
    Great thanks everyone. Now I just need to wait for the pool to be repaired following the earthquake icon_confused.gif ...or maybe I should just change pools for the next couple of months!

    Regardless, will definately give some of these ideas a go. Cheers
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    Feb 16, 2011 6:15 AM GMT
    www.swimplan.com is free and makes swim workouts for you of increasing distance and speed based on your goals. Might be worth checking out