Basicly, i need help making a routine with swimming. I have no idea where to start. anyone got any sources on how to make a program? Lets say i want to train 500 meter chest and 100 meter crawl (i hope they actually compete in those grenes, i dunno). How many intervals each session? Swim 500 meters, rest a bit, then swim it again?
Anyone know about swimming?
- Thread starter Karky
- Start date
If you want to be a competitive swimmer you need 3 things, stamina, strength and skill.
the skill will come from lots and lots of swimming, maybe even some lessons if you have anyone good enough to teach you.
The strength will come from weight training, lots of deadlifts, squats, lat pull downs and shoulder press.
And the stamina will come from HIIT. Do one length as fast as poss, then go back slower, and repete.
Dont forget to take a bottle of water.
the skill will come from lots and lots of swimming, maybe even some lessons if you have anyone good enough to teach you.
The strength will come from weight training, lots of deadlifts, squats, lat pull downs and shoulder press.
And the stamina will come from HIIT. Do one length as fast as poss, then go back slower, and repete.
Dont forget to take a bottle of water.
It depends, Karks. Are you competing? What is your strong event? What's your weak event? Keep in mind that you can make a lot of advancements by concentrating on economy of motion (getting correct technique).
Have you googled strength training for swimming? There are a ton of resources. See what you can find and we'll tweak from there.
Have you googled strength training for swimming? There are a ton of resources. See what you can find and we'll tweak from there.
S
sparrow
Guest
I agree that more info is needed as per your goals. I also agree with evo that many advancements will be made simply by having correct technique. If you don't already have that, that in and of itself could prove challenging. Simply swimming 500 yds or meters back to back will do very little for your progress, especially if technique is lacking, may promote injury and is very boring. Tell us a little more about your specific goals and we can come up with something challenging and fun.
Just swim...
Try IM's I guess. An IM (International Medley, I think) consists of:
Butterfly
Backstroke
Breaststroke
Freestyle
When you swim, try varying degrees of distance and intensity. Don't make the mistake of waving your arms while you bob for several hours like a majority of people I see.
Try IM's I guess. An IM (International Medley, I think) consists of:
Butterfly
Backstroke
Breaststroke
Freestyle
When you swim, try varying degrees of distance and intensity. Don't make the mistake of waving your arms while you bob for several hours like a majority of people I see.
S
sparrow
Guest
I was reading this over wondering if you actually mean a certain stroke when you say "500 meters chest" are you talking breast stroke?
Since I probably won't follow this thread I'll just put in my input now
I would not do the mundane lap after lap swimming that you are speaking about. you won't achieve anything much by that method. Not knowing your fitness level in the pool I'll just throw some stuff out and modify or chuck it, if you want.
-Start with a warm up of 200 freestyle (crawl), 100 kicking (any stroke), 100 choice stroke (not freestyle)
-Next do some sort of "warm up set" such as 8x50's on 1 min choice or in IM order (individual medly: fly, back, breast, free by 50's). If 1min isn't enough rest pick an interval that gives you about 15 sec rest between 50's.
-To build up endurance try a set of 4 build-up 50's or 75's of freestyle. Start out comfortable and either build up each lap of the 50 or 75 or build up the entire 50 or 75 making each lap faster than the last in a smooth progression. Make your interval about 20 sec rest between each.
-Finish with some all out sprints. Mix up strokes or do just freestyle. Do a set of 6 or 8 25's. If you do freestyle try not to breathe more than 1-2 times on the entire lap and concentrate on strong non stop kicking to propel you and tight abs so you don't wiggle around with bad form and hurt yourself
.The above is about 52 laps. not sure if that was helpful...
well not competing, but ive been thinking about starting swimming just to get fit, get more stamina, as cardio. We have a project in our gym class at school now, where we are to choose a sport and learn it, and i thought it was the perfect time to start.
Im definatley not conditioned for swimming, i tried some today actually. just did some warmup and tried some intervals of 50 meters, i did crawl, breast storke and back. I think i got a total of 6 sets like that. Damned, i was beat after only 50 meters of crawl, though, i did it intense. I have a hard time taking it easy with crawl :s
Also, about strenght to do in the weight room, wouldnt it be more endurance wise? doing lots of reps instead of the 6-8 i do now?
Im lucky to know alot of swimmers, one of my best friends who is now 19 has been swimming since he was about 6. and i already made an "appointment" with another friend who can teach me some stuff.
It seems its better to do short intervals with short rest periods to build endurance for swimming long instead of going at it 500 meters at a time?
If i want to build up to get faster at a short distance, like 50 meter crawl, would i do intense intervals with crawl with longer rest periods than what i would if i were going for building endurance?
and thanks for all the replies everyone!
Im definatley not conditioned for swimming, i tried some today actually. just did some warmup and tried some intervals of 50 meters, i did crawl, breast storke and back. I think i got a total of 6 sets like that. Damned, i was beat after only 50 meters of crawl, though, i did it intense. I have a hard time taking it easy with crawl :s
Also, about strenght to do in the weight room, wouldnt it be more endurance wise? doing lots of reps instead of the 6-8 i do now?
Im lucky to know alot of swimmers, one of my best friends who is now 19 has been swimming since he was about 6. and i already made an "appointment" with another friend who can teach me some stuff.
It seems its better to do short intervals with short rest periods to build endurance for swimming long instead of going at it 500 meters at a time?
If i want to build up to get faster at a short distance, like 50 meter crawl, would i do intense intervals with crawl with longer rest periods than what i would if i were going for building endurance?
and thanks for all the replies everyone!
S
sparrow
Guest
well not competing, but ive been thinking about starting swimming just to get fit, get more stamina, as cardio. We have a project in our gym class at school now, where we are to choose a sport and learn it, and i thought it was the perfect time to start.
Im definatley not conditioned for swimming, i tried some today actually. just did some warmup and tried some intervals of 50 meters, i did crawl, breast storke and back. I think i got a total of 6 sets like that. Damned, i was beat after only 50 meters of crawl, though, i did it intense. I have a hard time taking it easy with crawl :s
Also, about strenght to do in the weight room, wouldnt it be more endurance wise? doing lots of reps instead of the 6-8 i do now?
Im lucky to know alot of swimmers, one of my best friends who is now 19 has been swimming since he was about 6. and i already made an "appointment" with another friend who can teach me some stuff.
It seems its better to do short intervals with short rest periods to build endurance for swimming long instead of going at it 500 meters at a time?
If i want to build up to get faster at a short distance, like 50 meter crawl, would i do intense intervals with crawl with longer rest periods than what i would if i were going for building endurance?
and thanks for all the replies everyone!
Swimming certainly is a different bear. It seems to be the one sport pretty much set apart from any other land type activity and it takes a lot of muscles at once which uses a lot of energy and oxygen. To answer your question. Yes, you do want to do shorter intervals at a time with ample rest. Especially if you aren't conditioned to swim right now. Doing a long 500 is like an out of shape person deciding they'd like to start running and then goes and runs 3 miles the first day. It'll just beat you up and discourage you. If you'd like to get faster at the 50 meter distance make sure you're getting in a good warm up first and then do most of your swimming repeats from 25 meter interval repeats to 100 meter interval repeats. Don't do much longer than a 100 during your swim. As you become more efficient in the water you'll find your speed catching up with your endurance. If speed is what you're looking for start with many 25's (1 lap). You can build them up (start the lap slow and get faster as it goes on) or just do them sprints. When you feel ready you can start adding in more 50's this same way. play around with your speed at different places during the repeat that will teach your body to respond to instant speed whenever you want it.
thanks alot! I will probobly have to do some longer distance swimming to satisfy my teacher though ill do those with breast stroke.
Could it be a good idea to do intervals and change the style for each interval? like doing 3x50 meters, first crawl, then breaststroke, then backstroke? 1x50 each stroke. Butterfly wasnt there because i have no idea how to do it
And if i want to build short distance speed, how long should my rest periods be? so long that i can manage to keep the intensity up. while if im focusing endurance, ill do lower intensity intervals and keep the rest shorter?
Also, any idea how much volume i should go for as a beginner? like, how many meters total per practise. Is a common used progression method increased volume over time, like it is in weight training?
I used to swim more before, been atleast a coupple of years though, and it was with no proffessional guidence.
and a little question about carryover? Im not in horrible shape when it comes to stuff like running, but when i hit the pool i felt like i hadnt gotten up from the couch in years. I see swimming is a different animal from running. but will the conditioning i do in the water affect my running capacity?
again, thanks alot for the help! Im really looking forward to this, swimming is alot of fun
ill do those with breast stroke. Could it be a good idea to do intervals and change the style for each interval? like doing 3x50 meters, first crawl, then breaststroke, then backstroke? 1x50 each stroke. Butterfly wasnt there because i have no idea how to do it
And if i want to build short distance speed, how long should my rest periods be? so long that i can manage to keep the intensity up. while if im focusing endurance, ill do lower intensity intervals and keep the rest shorter?
Also, any idea how much volume i should go for as a beginner? like, how many meters total per practise. Is a common used progression method increased volume over time, like it is in weight training?
I used to swim more before, been atleast a coupple of years though, and it was with no proffessional guidence.
and a little question about carryover? Im not in horrible shape when it comes to stuff like running, but when i hit the pool i felt like i hadnt gotten up from the couch in years. I see swimming is a different animal from running. but will the conditioning i do in the water affect my running capacity?
again, thanks alot for the help! Im really looking forward to this, swimming is alot of fun
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I assume it's been tested. And I'm sure Leigh has a study bookmarked. But I would propose that if you took someone had them run or jog X miles and then had them swim X distance that is equal to X miles but they never ran again that when they did run again, their time would improve.
Okay...yeah...so how's that for reading without a pause.
Considering that swimming has you utilizing 4X the amount of energy given teh same intensity that running/jogging does, you could very easily use it as HIIT approach or in place of running.
Okay...yeah...so how's that for reading without a pause.
Considering that swimming has you utilizing 4X the amount of energy given teh same intensity that running/jogging does, you could very easily use it as HIIT approach or in place of running.
I was a slow little **** at running when I was a child. Then, I did swimming for three years...and suddenly I had become a mediocre runner...I was impressed.
Of course, you have all these factors like beginning puberty and height...but I was stronger, I had more stamina, and I could breathe correctly.
Of course, you have all these factors like beginning puberty and height...but I was stronger, I had more stamina, and I could breathe correctly.
S
sparrow
Guest
Could it be a good idea to do intervals and change the style for each interval? like doing 3x50 meters, first crawl, then breaststroke, then backstroke? 1x50 each stroke. Butterfly wasnt there because i have no idea how to do it
**sure. it won't necessarily help you get faster but it will build endurance
Karky: And if i want to build short distance speed, how long should my rest periods be? so long that i can manage to keep the intensity up. while if im focusing endurance, ill do lower intensity intervals and keep the rest shorter?
**If you do a pace thats very fast and close to a HIIT kind of interval then you want to take some significant rest. Say a minute for every 25 meters so if you do a 50 repeat fast you'd rest 2 minutes. That will give you the greatest chance of recovery to give it your all each time. In swimming thats a TON of time so you'd better be sure those intervals are all out sprinting to deserve it!
Karky: Also, any idea how much volume i should go for as a beginner? like, how many meters total per practise. Is a common used progression method increased volume over time, like it is in weight training?
I used to swim more before, been atleast a coupple of years though, and it was with no proffessional guidence.
and a little question about carryover? Im not in horrible shape when it comes to stuff like running, but when i hit the pool i felt like i hadnt gotten up from the couch in years. I see swimming is a different animal from running. but will the conditioning i do in the water affect my running capacity?
**Theres no hard fast rule that says you should start with so many meters. It depends on where you're starting from. Start slowly and if you can increase your volume quickly without burn out, then do it. I would try to have an actual workout plan each time though, instead of just winging it or swimming just to check mark the laps off your proverbial "box". cause that won't do much for your fitness level.
**I read Lei's response to the running but I had a different experience. I used to swim year round for a lot of years and couldn't run worth beans until I started making running a priority and swimming less of one. I was a horrible runner even though I went to national meets in swimming. Now that I run more and do more dry land cardio I notice THAT carries over into my swimming. When I have a strong core and weight program paired with good cardio fitness on land, I swim the strongest and don't have to swim as much to maintain my swimming fitness. You'll just have to see what works for you I suppose
ok, im getting a picture now. thanks alot! I will have a plan each time
What i dont like with this gym project is that the plan for the entire period, all the training sessiones for like 2 months ahead has to be inn before we start. So if i suddenly find out im progressing too quickly and feel burned out, its alot of troubble to change it. But, i guess im just gonna have to talk to my teacher if that happenes.
lets say ill do this one day:
Warmup
200 meter chest.
Technique training
2x50 meter breast stroke pull
2x50 meters breast stroke kick.
Practice the flip. (just staying at the end of the pool, swimming towards the end and do that turn technique)
Main Set:
3x50 meters crawl intense, 2 min rest (to build short distance speed)
6x50 meters breast stroke, 30 sec rest (not so intense, to build endurance)
cool down:
200 meter regressive breast stroke.
Total: 1050 meters
just an example, could that work? too little technique training perhapps?
I will have a plan each time What i dont like with this gym project is that the plan for the entire period, all the training sessiones for like 2 months ahead has to be inn before we start. So if i suddenly find out im progressing too quickly and feel burned out, its alot of troubble to change it. But, i guess im just gonna have to talk to my teacher if that happenes.
lets say ill do this one day:
Warmup
200 meter chest.
Technique training
2x50 meter breast stroke pull
2x50 meters breast stroke kick.
Practice the flip. (just staying at the end of the pool, swimming towards the end and do that turn technique)
Main Set:
3x50 meters crawl intense, 2 min rest (to build short distance speed)
6x50 meters breast stroke, 30 sec rest (not so intense, to build endurance)
cool down:
200 meter regressive breast stroke.
Total: 1050 meters
just an example, could that work? too little technique training perhapps?
S
sparrow
Guest
ok, im getting a picture now. thanks alot!
What i dont like with this gym project is that the plan for the entire period, all the training sessiones for like 2 months ahead has to be inn before we start. So if i suddenly find out im progressing too quickly and feel burned out, its alot of troubble to change it. But, i guess im just gonna have to talk to my teacher if that happenes.
lets say ill do this one day:
Warmup
200 meter chest.
Technique training
2x50 meter breast stroke pull
2x50 meters breast stroke kick.
Practice the flip. (just staying at the end of the pool, swimming towards the end and do that turn technique)
Main Set:
3x50 meters crawl intense, 2 min rest (to build short distance speed)
6x50 meters breast stroke, 30 sec rest (not so intense, to build endurance)
cool down:
200 meter regressive breast stroke.
Total: 1050 meters
just an example, could that work? too little technique training perhapps?
Karky, do you have experience, or do you have someone to show you some different things to work on for technique? I ask that because if you try to do some technique things but the technique is wrong in the first place then its not really doing any good. If you're going to do any drills (technique based swims) I would concentrate on freestyle (crawl) since that is really the foundational stroke of swimming. Without good techinique your speed will suffer from the get-go and you could get injured.
Ok, i just heard breast stroke was one of the most techniqual styles. Im gonna go to the pool with another friend of mine over the weekend whos been a swimmer for many years. I actually know alot of swimmers, so im gonna force them to teach me So yes, i have someone to show me.
other than that, does it look somewhat OK?
So yes, i have someone to show me.other than that, does it look somewhat OK?
S
sparrow
Guest
Yes, just think about changing the 50 meter "intense" to 25's and knock off a minute for your rest (add some extra repeats if thats not enough for you). I think to start off that would be better for you. good luck, have fun!
my favorite stroke is the Butterfly, ahard as hell to learn, but what a great exercise!!! If I were you I would try and do a mile, split it up, Work it, first !/4 Butterfly, second 1/4 back stroke, third 1/4 breast stroke and fourth 1/4 American Crawl/freestyle.
I have a pool in my back yard and love to swim, but that is a all around great work out. Sometimes I switch it up and do Side Stroke instead of back
I have a pool in my back yard and love to swim, but that is a all around great work out. Sometimes I switch it up and do Side Stroke instead of back
I used to swim a lot, I usually do it for cardio exercise now. My routine looks like this:
1 lap as in 2 lengths of the pool, I don't get the whole dispute over 1 lap is the same thing as 1 length.
Warmup
Any stroke 1 lap
5 laps Freestyle
5 laps Backstroke
5 laps Breaststroke
5 laps Butterfly
Cool down
1 lap Elementary backstroke
1 lap Sidestroke
1 lap as in 2 lengths of the pool, I don't get the whole dispute over 1 lap is the same thing as 1 length.
Warmup
Any stroke 1 lap
5 laps Freestyle
5 laps Backstroke
5 laps Breaststroke
5 laps Butterfly
Cool down
1 lap Elementary backstroke
1 lap Sidestroke
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