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Swimming

  • 18-05-2006 12:48am
    #1
    Kinetic^
    Closed Accounts Posts: 13,249 ✭✭✭✭


    Anybody got any good swimming programs as I'm looking to incorporate this back into my cardio.

    I used to have 2 different workouts before:

    1st Workout:
    4 lenghts front crawl
    2 lenghts breast stroke
    4 lenghts back crawl
    (no breaks between each of the above but a 2 minute break in between repeating it)
    This cycle was done twice

    2nd Workout:

    4 lenghts front crawl x 5-7 times. (45-60sec break between each set)

    I worked myself up to the 2nd workout as I found my upper body, specially my delts, couldn't manage it when I first started. I used to try squeeze a session in on lunchtime in work and then after my workout that evening. Anyway, suggestions would be appreciated.


Comments

  • #2
    Reyman
    Registered Users, Registered Users 2 Posts: 1,297 ✭✭✭Reyman


    Just a general comment. I don't think you use your deltoids in any of those strokes.

    Mainly the Lats and Pecs I'd say.


  • #3
    poobum
    Closed Accounts Posts: 592 ✭✭✭poobum


    im a swimming instructor...what are you goals? like general fitness...increase speed etc...


  • #4
    Clseeper
    Registered Users, Registered Users 2 Posts: 282 ✭✭Clseeper


    As poobum says you'll need to give us a few goals.

    Reyman's right, the delts play very little or no part in the strokes. Ask someone to have a quick look at your stroke to make sure you have it right. Theres no point putting all that effort in and not get the max benefit out.


  • #5
    Kinetic^
    Closed Accounts Posts: 13,249 ✭✭✭✭Kinetic^


    poobum wrote:
    im a swimming instructor...what are you goals? like general fitness...increase speed etc...

    General fitness. Is what I was doing ok? too little?


  • #6
    Clseeper
    Registered Users, Registered Users 2 Posts: 282 ✭✭Clseeper


    If it’s just for general fitness then there's no problem with what you’re doing.

    Like any training, vary your training. Most people do most of the work on front crawl and add in the other stroke to prevent boredom. The thing is to keep increasing the distance you get into your set lunch break.

    Your second set looks quite good.
    ‘5-7 x 100m [4 lengths]’

    Try and learn to use the pace clock. Most pools have them, red and blue hands, see how many second it takes you to do the 100m. Then give yourself some rest and set that as your target. Do the 100m in 2min, add 30sec rest = target 2min 30sec. [take more rest if needed]. Now do your 100’s trying to make that below that time. Any time below your target is rest.

    Do about 5 to start and when you start getting comfortable drop the target time and/or increase the amount of 100’s.

    Like any sport, make sure to do some slow swimming first as a warm up.


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