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Back to Swimming - Cardio

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  • 01-04-2010 2:31pm
    #1
    enda1
    Registered Users Posts: 5,166 ✭✭✭


    Hi all,

    so I've decided to take the plunge :P and bet back in the pool.

    I have a good technique I think coming from a childhood of swimming 4 days a week, but nothing extrordinary.

    My motivation is mainly to do some exercise and an exercise I like.

    I've just turned 25 and am a 6'1" guy and weigh 76kg so weight loss isn't my goal as you can guess.

    I could fairly easily I think get in a pool and do 1.5km in about 45 minutes (as I used to do about 3 years ago in college) to give you an idea of my standard, but feel i need to stress myself a bit to achieve the cardio workout I desire - is this right?

    Could anyone suggest a good regime to begin with, something I could try and see how well I cope.

    Also, how often per week should I be looking at going? I was thinking about 3 times per week. Monday, Wednesday, Friday or something like that.

    What sort of long-term goal should I set myself, or some targets perhaps?

    Thanks for any advice!


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    #2
    tyler71
    Registered Users Posts: 214 ✭✭tyler71


    Sounds like you're in reasonable condition and have probably have decent enough technique. I'd recommend if you can get a one on one session with a Swim Ireland coach that would probably be enough to sort you out and get you going. Personally, I'd say start at three sessions a week but quite low distance 500-600m, just to be sure you have the base fitness to last three sessions a week. It's easy to blast out one hard long session, it's a lot more difficult to go back two days later and do the same so start off easy and work it up. Try to build up to doing about 6k a week, say 1500 to 2k per session. The important thing is to vary your sessions, so you don't get stuck in a rut. Interval sessions are probably the best way to go,check out http://swimming.about.com/od/aboutsswimworkouts/a/swimworkout1.htm for some sample sessions. Try to vary between short distance workouts, say 200m warmup, 9x 50 at your time +15s, 6x100 at your time+20 sec, 6x50 at your time +20s, then warm down. Then try longer distance, say 6 x200m, and also a drills session. There are loads of sessions out on the web if you go looking for them - you'll start to get a feel for what works for you when you play around. Good luck and most of all -enjoy yourself!


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