Swim Training Programme - get yourself back into shape

[island_sands]

I started a new swimming training programme last night to get myself back into swim shape..

here it goes (my body is killing me today btw)

15 minute gentle warm-up swim with monofin
1 minute rest
400m swim using freestyle/front crawl
1 minute rest
200m swim, holding both arms out in front, and do six leg kicks and to one complete arm movement (alternating left and right)
1 minute rest
200m swim with kickboard (or if you dont' have one, hold arms out in front of you and kick)
1 minute rest
200m swim front crawl breathing every fourth arm stroke
1 minute rest
200m swim, holding both arms out in front, and do six leg kicks and to two complete arm movements
1 minute rest
200m swim looking in front of you, using front crawl, holding your head out of the water (like for rescuing)
then
200m cool down swim, breast stroke....

Keep hydrated

Edit: do three times a week combining with your normal running/bike/exercise programme.

 

[Absolute]

Sounds good! Throw in a few underwater sprints and some negative pressure dives in the deep end afterwards and you got yourself a winner for sure.

 

[island_sands]

Sounds good! Throw in a few underwater sprints and some negative pressure dives in the deep end afterwards and you got yourself a winner for sure.

could do but don't trust the lifeguard or anyone else around me to pull me up if I need to be....

 

[Groupermadness]

Thats about 2km swimming a day, Good on ya sara, thats more than some people walk in a day.

 

[island_sands]

Thats about 2km swimming a day, Good on ya sara, thats more than some people walk in a day.

it was hard work but easy.. once i got a rhythm i hummed songs and beats to my arm movements.. was quite funky.

The lifeguard was dropping off in her chair - god help anyone who drowns in the Ladies Club rofl

 

[naiad]

Wow! That's a lot. I must get back in the pool.

I can't do more than about 30m freestyle before needing a rest.

 

[matrixed82]

Nice programme! It must be pretty intense when combined with running and biking.

I recently started a swimming programme and I do some crawl, kickboard and a little underwater laps and I'm looking for other things to do to keep things interesting.
What kind of kicks do you do for the following?

200m swim, holding both arms out in front, and do six leg kicks and to one complete arm movement (alternating left and right)

Is the arm movement like in crawl?

Daniel

 

[aydin]

Sara well a serious program but i think you don't need it, if you do this only to get into shape .
Me too ,was making a hard prog. for me,5 days a week,the other day go to dive,and Sunday is for family.Actually thanks to Polorutz,i am making hill swimming,freestyle only ,nonstop, 4 -1 breaths for 100 mt ,5-1 breaths for 100mt,6-1 breaths for 100 mt,and decrease 5,4,5,6 and continue this app45-75 mins, total duration changes to my freetime.I am swimming at a rate 50mt/min constantly so 2250-3500 mt.I was doing this prog. for two weeks,but ican say it really helps me feel good,and helps to make better bottom times when spearfishing.

 

[Absolute]

Very good! I love traning. Don't forget to take a good recovery drink. I use Endurox R4. It is like drinking super powered Gatoraide. It helps for me.

Training definatly increaces performances for sure. Just make sure that you stay flexible.

 

[land shark]

loose the kickboard it just messes up your balance for freestyle

 

[island_sands]

Morning All

naiad - actually its not that bad, get a rhythm and stick to it, work through and take breathers, try it one night when you go to to pool - i write it all on a slate and leave the slate on the poolside so its there to come back to and i read through while taking a minutes rest.

Landshark - I dont use the kickboard, it was recommended to me to use but it works the arms hard if you dont use it.

matrixed, the arm movement is exactly the one used for crawl.. the kicks are all crawl kicks and not frog kick.

aydin.. thanks but there's always room for improvement What's hill swimming?

Absolute.. my recovery drink is plain old fashioned water. those gatorade's etc just have too many nasty preservatives and other stuff, i don't drink cool drinks, gatorade, diet coke or any of that stuff. only fresh juices, water and "laban" - which is a plain drinking yoghurt locally made with no sugar or additives

 

[aydin]

Sarah when we will see the difference
Hill swimming is kind of hill running.Its for CO2 tolerance,for example you are swimming freestyle,you breath once for two cycle crawl motions with both of your arms for 50 mt,we will call it 4 to 1 breath,for the next 50 mt 5 to one breath,for the next 50 mt 6 to 1 breath.You are climbing the hill,then you climb down like 5 to 1 for another 50 mt,4 to 1 for another 50 mt.You are making cardio training and also you are getting CO2 tolerance for freediving.

 

[Ricochet]

I'm going to intense my pool training for the next months and will give this hillswimming a try!!!
What I noticed is that for me it is usualy a bad idea to train dynamics and swimming the same day. So this hillswimming seems like a good idea for dedicated swimm training days.

 

[portinfer]

Interesting - I might try an across the bay swim instead of the pool - right on my doorstep and the incentive of swimming quicker due to cold water will be there - maybe a jog back home too. The pool is miles away too...need to fend off those Christmas pounds...

 

[GirlOfWater]

I'm doing a version of the hillswimming too. Usually I do 50m lengths, starting with 4-1 and then 6-1, 8-1, 10-1 before going down again. This makes 350m and I repeat it 3 times or so, depending on the shape of the day. I feel it helps improve CO2 tolerance and fitness very well...

Keep up the good work Island Sands!

Elisabeth

 

[fcallagy]

Hi all
doing a similar work out in the pool try to get it 3 times a week but usually only 2 at present. After warm up what i find as a good 250m set in 25m pool in the middle is take off your goggles swim 50m with a kick board but turn it face front so your pushing againest it then 50 front crawl with head up/ rescue swim trying to keep the face pointing straight ahead then repeat over and back to 250m, 10 leanghts in my pool. But i find the board on its side adds a bit more difficulty. 25m underwater with reducung rest times and back to the start off rest time are good too same as Ahran and MT say in their winter freediving training. Same as a hill swim or some people call them pyramids. One thing that really brought on my swim speed was time trials set yourself a time for 25m ie 25/30 secs per 25m then if you do that in 20 or 25 secs you have a 5 sec rest before doing the next. Repeat for 250m and as you get faster reduce the time.
Regards Feargus


Regards Feargus

 

[island_sands]

Hi all
doing a similar work out in the pool try to get it 3 times a week but usually only 2 at present. After warm up what i find as a good 250m set in 25m pool in the middle is take off your goggles swim


Regards Feargus

Feargus why do you remove your goggles.. i know it may be a silly question but if i remove my goggles my eyes end up like lobsters...

 

[fcallagy]

goggles optional i guess. i used to find it hard to keep my head up when rescue/ front crawl with head up when i wore goggles. my head used to always go back down the higher i raise it the harder i find it on my shoulders but need to watch it at first or you can strain/ pull them. Depends on the pool my eyes aren,t too bad after a few lenghts but theres no way id keep them off for a full session
Regards Feargus

 

[naiad]

Today I did 1km breaststroke. Unless I've got my maths wrong and it was in fact 100m. :duh

At least I've got started...

The pool temperature was almost 30C so for once I wasn't cold. If it stays that way I'll go swimming more often.

Lucia

 

[land shark]

Lucia

Hooorayyy!

You have broken the barrier and returned. Now keep the good thoughts about it.
How about : You remeber how good you felt later that day? That usually helps after a bad workout.

jim