Swimming routine?

  • MattyC0709

    Posts: 1199

    May 01, 2008 5:45 AM GMT
    Hey, my name is muttskins, and I'm a gym addict. (LOL, didn't know how to start!)

    Anyway, I'm really starting to hate cardio days, on the treadmill, spin bike, and rowing machines. So I was thinking of swimming to replace the (supposedly) 2 hour cardio workout. It seems to be much better than everything else since you get to workout the entire body, while also having fun (not like on the rowing machine, all I get are blisters on my hands! :evilicon_smile.gif

    Can you guys please give me a few pointers on how to go about making a swimming routine and on how to swim for maximum efficiency? Also, is it even a good idea to replace my usual cardio with swimming only?

    Thanks beforehand. icon_biggrin.gificon_lol.gificon_razz.gificon_wink.gif
  • MattyC0709

    Posts: 1199

    May 01, 2008 2:04 PM GMT
    Oh, and this is kinda urgent coz I'm sick of the seat of the spin bike going up my ass! icon_biggrin.gificon_lol.gificon_razz.gificon_wink.gif
  • Posted by a hidden member.
    Log in to view his profile

    May 01, 2008 2:31 PM GMT
    Try swimming 1000 yards every other day. This is 20 laps - and takes just over a half hour. I do breast, crawl or back strokes. Then, do 15 minutes of the egg beater kick. This is a routine I learned playing H20-polo. Like you, I get bored on the treadmill - and swimming is a great alternative every other day. Good luck!
  • Posted by a hidden member.
    Log in to view his profile

    May 01, 2008 2:48 PM GMT
    When I was a competitive swimmer, one of the things I used to do was a "200 SKiPS" which is 200 yards swim, 200 yards kicking (with or without a kickboard, but I recommend with), 200 yards pulling (with a buoy between your knees, breathing every third or fifth stroke) and then another 200 yards swim. It's still a pretty good training technique that I still use, even though I have been out of the water for a while in a competitive sense.

    Try doing that for a while, and then when you get used to it, go up to 300 SKiPS... then 400, but no more than 400.
  • Posted by a hidden member.
    Log in to view his profile

    May 01, 2008 3:14 PM GMT
    1000 yds is 40 lengths of the pool, just to clarify - laps are 2 lengths.


    Sahem has mapped a good base. One thing to remember is that swimming is not something you can just jump in and do. I think you will find it is a lot harder to get started than many people think. I would start with building up some endurance to begin with. then you can start to incorporate some more complex sets. I am getting back into swimming and have found it a uphill climb.

    Here is a basic workout

    500 warm up
    4 x 75 kick
    8 x 50 drill IM order
    8 x 125 free
    200 warm down

    I would make sure to focus on technique as well. You can probably find some good sample practices online. To start you might just want to see how far you can swim. take some rest. try and go another distance.

    Without knowing your expeireince leve, its hard to assess a good plan. Try it out and see where you are. rest a day or two in between workouts. Swimming engages a lot of muscles you may not have used before.

    Good luck and welcome to a great exercise.
  • Posted by a hidden member.
    Log in to view his profile

    May 01, 2008 3:20 PM GMT
    Sahem and Benz have it down.

    Don't forget to keep a bottle of water on the deck - you have no idea you're sweating because you're in the water.
  • Posted by a hidden member.
    Log in to view his profile

    May 01, 2008 3:40 PM GMT
    I have just opened up my pool at home, and am trying to use it more for cardio work. I'm by no means a "swimmer", so the short lengths don't bother me too much. I was shocked at just how tough it was to get going.

    I say every year that I'm going to use the pool for exercise, but never do. All I manage to do is float around and drink cocktails with friends!

    Reminds me of a local commercial we used to poke fun at. (Mind you, shot on a home camcorder as well!) There was an ad for a plus-sized ladies store that sold bikinis up to size 6X for the "big girls". They closed the commercial with about 7 or 8 HUGE women wearing bikinis standing outside the store, and in unison they all yell "THIS YEAR, WE'RE GONNA SWIM!!!"

    So, fellas.... THIS YEAR, I'M GONNA SWIM! icon_biggrin.gif

    Thanks for the tips.
  • MattyC0709

    Posts: 1199

    May 01, 2008 8:38 PM GMT
    Thanks everyone for the good advice!

    Just a few things I didn't understand:
    JockBod: crawl strokes???, egg beater kick???
    DJBens: 8 x 50 drill IM order???, 8 x 125 free???
    What are they?

    I like Sahem's idea quite alot, but I think I'll first see how much distance I can swim first as DJBens explained.

    Oh, and good luck look_alive with your pool! Hehe! icon_biggrin.gificon_lol.gificon_razz.gificon_wink.gif
  • Indoswimmer25

    Posts: 5

    May 01, 2008 8:59 PM GMT
    First: are you beginner, moderate, or advance swimmer.
    depend on the level you are. i swam before and i coach most of the time these day.

    if you are begginer: tips-swimming is all about your body core. imagine that you are standing with one foot on balance beam. since water is easier than a balance beam you need to work harder with this. by make your body feel comfortable to be able to float. do alot of kicking.
    1. beginer swimmer need 75% technique and 25% swimming
    this will cover all your work out.
    technique. do alot of kicking with kickboard or
    without a kickboard or you can mixed
    flutter kick with both hand on the front
    flutter kick with one hand on the front and the
    other hand on the side 45% angle toward thebottom
    put your straight hand on the corner of thegoogle
    alot of drill you can do 3-3-3 drill( three left
    arm, three right, three swim
    how to break the set:
    do- 8X25 swim moderate speed rest 20 second
    do- 8X50 kicking on the side- swim comeback
    do those set until you are comfortable with you
    core and stength
    2. moderate swimmer
    50% technique- 50% swim
    you can do swimming since you have endurance for it
    200 swim, 8X25 kick, 4X 50 pull etc
    endurance set can be variable, anerobic (short rest
    and aerobic (long rest)
    3. advance swimmer.
    do swim kick pull
    follow with 25% kick,60% swim and 10% pull or
    40%pull,50%swim 10% kick
    do make a plan how much do you want to do today.

    if you have any question, you can ask me anytime
  • Posted by a hidden member.
    Log in to view his profile

    May 01, 2008 9:00 PM GMT
    OK apart from drastic and using up alot of time in the gym whats your goal here? Is it endurance? Is it fat loss? is it just conditioning? Your profile alludes to you wanting to look like Superman, but superman wouldnt be very good at running marathons with all that bulk!!! So make your mind up!

    Anyhow I'm BFG Im addicted to HIIT http://en.wikipedia.org/wiki/High-intensity_interval_training

    so apply it to the pool and if endurance is your goal you may want to mix it up

    So one week follow this recipe:

    Day 1 HIIT style swimming
    Day 3 Endurance ie long slow swim
    Day 5 HIIT
    Day 6 Endurance
    Day 7 HIIT

    Next week swap the HIIT days for endurance and vice versa.

    Not only does it give you variety it benefits each other ie the endurance will increase due to better utilisation of oxygen and the speed will increase as a result if improved endurance and strength.
  • Indoswimmer25

    Posts: 5

    May 01, 2008 9:14 PM GMT
    i did not look the other posting but it seem you are on the beginner swimmer category. you can search at google under. swim technique and what kind of stroke are they at youtube. some people will copy by visual and some people will copy through note. do some research your self to make your self understand.
    all the swim set will not work properly if you just asking. there is alot of term and specific drill but i bet you can find some either at youtube or if you want to spend money more go to www.swiminfo.com and go either tool, technique or swim shop to buy the dvd.

    thanks
  • MattyC0709

    Posts: 1199

    May 01, 2008 9:21 PM GMT
    bfg1 saidYour profile alludes to you wanting to look like Superman, but superman wouldnt be very good at running marathons with all that bulk!!! So make your mind up!

    HAHA!

    I guess I'm trying to use cardio for fat loss, while possibly growing some muscle of course, I'm still kind of new to the gym, my 4th week now.

    Anyway the HIIT stuff seems really effective from what I read. Just to be sure, does it mean like you do one lap swimming as fast as you can, and 1 or 2 laps of slow swimmings (and repeat)? And how many laps do you think I should start doing since I'm just starting?

    Thanks for the advice guys! icon_biggrin.gificon_lol.gificon_razz.gificon_wink.gif
  • Posted by a hidden member.
    Log in to view his profile

    May 01, 2008 9:24 PM GMT
    http://www.swimplan.com/?gclid=CKiojsmdhpMCFQ3alAoduHVGBw

    this one looks pretty decent
  • MattyC0709

    Posts: 1199

    May 01, 2008 9:27 PM GMT
    Indoswimmer25 saidi did not look the other posting but it seem you are on the beginner swimmer category. you can search at google under. swim technique and what kind of stroke are they at youtube. some people will copy by visual and some people will copy through note. do some research your self to make your self understand.
    all the swim set will not work properly if you just asking. there is alot of term and specific drill but i bet you can find some either at youtube or if you want to spend money more go to www.swiminfo.com and go either tool, technique or swim shop to buy the dvd.

    thanks

    Oh yeah, silly me, sitting in front of the entire world wide web at my fingertips and I don't bother to use it! Lol!

    But I think I can't google this: What do you mean by 8x25, 8x50, etc...? 8 sets of 50 yards/laps?

    So many queries, so little time (and probably patience in your case). icon_biggrin.gificon_lol.gificon_razz.gificon_wink.gif
  • Posted by a hidden member.
    Log in to view his profile

    May 01, 2008 9:37 PM GMT
    muttskins said[quote][cite]bfg1 said[/cite]Your profile alludes to you wanting to look like Superman, but superman wouldnt be very good at running marathons with all that bulk!!! So make your mind up!

    HAHA!

    I guess I'm trying to use cardio for fat loss, while possibly growing some muscle of course, I'm still kind of new to the gym, my 4th week now.

    Anyway the HIIT stuff seems really effective from what I read. Just to be sure, does it mean like you do one lap swimming as fast as you can, and 1 or 2 laps of slow swimmings (and repeat)? And how many laps do you think I should start doing since I'm just starting?

    Thanks for the advice guys! icon_biggrin.gificon_lol.gificon_razz.gificon_wink.gif[/quote]

    thats a start and reduce the slow laps the fitter ya get

    But what I would say is from your own admission you find it hard to add the muscle. So I would keep the cardio to a minimum and any you do you will need to compensate with additional calories.

    to say you are catering for the fat burn when you are trying to build muscle means you are trying to employ diametricaly opposed principles without getting to grips with the basics ie nutrition.

    Its not to say you cant burn fat whilst adding muscle but its a true balancing act of getting the calorie intake spot on. Swimming will not build masses of muscle unless you employ added resistance of an increasing nature. Also swimming for fat burn is not as efficient as running for example as body weight is supported, but thats much akin to cycling ie yuo are supported.

    Im not saying ignore the cardio just dont go over the top on it if thats not your primary goal which is adding muscle
  • MattyC0709

    Posts: 1199

    May 01, 2008 9:50 PM GMT
    Ok, well currently I'm doing 3 days of full body workout and 3 days cardio each week. So on cardio day, I guess I should try like just 20-30 minutes of swimming... what d'ya think? icon_lol.gificon_razz.gificon_wink.gif
  • Posted by a hidden member.
    Log in to view his profile

    May 01, 2008 10:18 PM GMT
    Not a bad start but I would only work out that way 1 week at a time as you'll soon burn out and lose motivation as you are only allowing yourself one rest day a week.

    Growth occurs on rest as the muscles repair if you are running or swimming all out that is not rest
  • MattyC0709

    Posts: 1199

    May 01, 2008 10:57 PM GMT
    Erm... this is gonna sound idiotic but, what did you mean by "1 week at a time"? What should I do? icon_biggrin.gificon_lol.gificon_razz.gificon_wink.gif