Swimming as a workout? Improving Stroke

Tw4win

I recently joined a new gym that has two awesome indoor pools so I'd like to add swimming to my workout routine. Having never really done "swimming as exercise" I could really use some advice.

Currently running makes up all of my aerobic exercise. Since it's getting colder out I'll generally go to the gym, do about 30 minutes on the treadmill and then lift. Ideally what I'd like to do is swim one day, lift the next, etc... but I'm worried about not getting enough aerobic exercise especially as a "beginner" swimmer.

Can anyone suggest a decent workout plan or a site that has a decent plan for laps?

Also, I'm a decent swimmer but my stroke is self taught - I had a pool growing up and just sort of learned to swim. Any websites or books out there that will help me improve my stroke? I'd do lessons but they are overly expensive at my gym.

Phisti

I'd recommend swimming as exercise but I'm not sure where to start with instructions. There are some decent youtube videos out there - just check out: Swimming Instructions

Without knowing your stroke (I assume front crawl) it's hard to say what you should work on. I'd recommend doing a bit of every stroke as you learn because it will reduce wear and tear on joints (shoulders / knees can take a beating swimming, it's not the same as running but you can get repetitive stress type injuries).

Make sure you stretch and have some fun. Swimming is the only sport you can do laying down!

bowen

You seem to be an avid exerciser. Generally, you'll know if you got a good aerobic workout if you feel tired. Swimming for exercise and swimming to race are different concepts just like lifting and running for exercise and competition are different.

http://www.fitsugar.com/Swimming-Plan-Beginners-2805107

A good base plan for someone who's new. Obviously there's really no "right" way to swim. Avoid doggie paddling and stick with the breast stroke (stationary upper body) or the front crawl (like how you'd see them swim on the olympics).

That's my advice anyways.

EggyToast

Swimming is a great workout; even the crappier strokes. The standard freestyle stroke is probably "the best" because you can do it for a long distance/time without having to think very much, so in a lot of ways it's like running because you're focused on moving forward, rather than stopping to think "ok, still swimming, take another stroke."

There's lots of videos on youtube for swimming freestyle. The hardest thing is getting used to the breathing, but it's not difficult.

Tw4win

Thanks for the advice.

I think I may invest in a decent, waterproof, heart rate monitor and use that for awhile until I get used to swimming on a regular basis.

Dr. Frenchenstein

yeah, if you haven't swam much you will be amazed at how exhausting it is, don't give up though! it's a great workout b/c it's pretty much no impact. i'd say the only strokes you really need to know is backstroke, breast stroke and front crawl.

Tw4win

Since I jog a couple of times a week I have a good feel for when my heart rate is getting too high while running but I'm afraid I won't have that same feel while swimming. Hopefully the monitor will help me with that.

I'm looking forward to the gym tonight. Can't wait to try out the workout bowen posted.

RUNN1NGMAN

You'll actually probably be hyper-aware of your heart rate because breathing becomes something you have to think about or at least be aware of while swimming. You'll quickly realize how fast you can swim before you need to breath more than your stroke will allow you to.

vch457

Its been a while since I swam regularly, but I think for 100yds you can shoot for 2-2:30 minute lap times.

You'll want to pace yourself too since you can swim pretty fast in the beginning, but you'll slow down as you go. Having a lap clock or a watch to track your time is pretty handy. You can set a lap + rest time, if you finish the lap early its extra rest time for you, so something like a 2min lap + 10second rest. If you finish late, you don't get to rest

Breathing will be the biggest difference from running. You don't want to breathe every stroke since it'll kill your form, but you can't go too long otherwise you get more tired. Also alternate your breathing side when you do the crawl.

Unearthly Stew

http://www.swimplan.com/

I've used this a few times, you can update it with your lap times and a few other variables and it will generate a custom swim workout. The nice part about it is that it will incorporate a warm up which will include (and explain) some exercises which should help out your overall form as well. Good luck!

Eat it You Nasty Pig.

2:00 hundreds isn't a bad workout if you're a comfortable swimmer already, but I'm not sure how realistic it is for someone inexperienced. It's hard to tell what is meant by "good, but self-taught."

Zombiemambo

vch457 wrote: »

Its been a while since I swam regularly, but I think for 100yds you can shoot for 2-2:30 minute lap times.

You'll want to pace yourself too since you can swim pretty fast in the beginning, but you'll slow down as you go. Having a lap clock or a watch to track your time is pretty handy. You can set a lap + rest time, if you finish the lap early its extra rest time for you, so something like a 2min lap + 10second rest. If you finish late, you don't get to rest

Breathing will be the biggest difference from running. You don't want to breathe every stroke since it'll kill your form, but you can't go too long otherwise you get more tired. Also alternate your breathing side when you do the crawl.

For front crawl, three strokes seems to be the way to go. i.e. left, right, left (breath), right, left, right (breath)