Any Swimmers Out There?

discobug

Hi guys!
I swim 3-4x per week, about 50-70 laps per session. (Counting 1 down and 1 back.)

I have lost a TON of weight and gone down several sizes. I also lift weights. I feel FABULOUS!

Is there anyone else that swims? How do switch up your routine so your muscles are confused?

RedCatWaves

I'm a swimmer. I swim 4 or 5 days a week. I swim for 45-60 minutes, usually about 60-80 laps. I like to keep it fresh by switching between 3 strokes (free/back/breast...I don't do butterfly) and doing a lot of streamline-front/back-kicking laps while sucking in the gut (I consider those my ab work). I also do a lot of sprint free and back laps (all-out-as-fast-as-I-can-go-without-dying with a streamline return/rest lap). I probably do about 10 sprints in every workout.

divegirl

Me, me! I love swimming and have done it my whole life. It's the best exercise, in my opinion. Minimal risk of injury (unlike all those runners I know), full-body workout and I just feel invigorated afterwards, instead of sweaty and tired. It's almost like yoga/meditation with the rhythmic breathing. Plus it makes you sleek and toned and strong. I have to have a plan though. I can't handle just swimming endless laps!

I am doing a few open-water races this summer so I am in hard training for those right now. I swim between 2600-3600 yards per session (104-144 lengths, takes ~50-75 minutes), 5 days per week. I will modify workouts from our masters class or look them up online. Dyno Swim also has a searchable workout database.

For example, here is a 3450-yard workout I did recently:

• warm-up: 5x200 (1,3: swim. 2,4: pull with pull buoy. 5: kick with board)
• set 1: 5x175 (breathe every 3,5,7,5 strokes - change breathing each lap)
• set 2: 3x350 (1: swim. 2: pull. 3: sprint every 4th lap)
• set 3: 3x75 (kick)
• cool down: 3x50 (1: drill. 2: kick. 3: slow swim)

I time the intervals so I get 5-15 seconds rest between reps (more for warm-up and cool-down), and 30-60 seconds rest between sets. It's easy to modify these for whatever distance you want to swim, for example, for set 2, you could easily change it to 3x200 or something.

Good luck! Let me know if you have any other questions.

SherryL

Check out Swim Workouts in a Binder. This little spiral-bound book is a swim workout gem. You will never get bored.

discobug

Awesome! Thanks for the replies and sorry I haven't checked back sooner! This is great info!
I'm still losing weight; down to 148 hoping to get to 135--13 pounds to my goal!!! 25% fat, hoping to get under that 22% mark. Having to buy all new clothes and now that I'm eating healthier, smaller portions and more frequently I'm able to lose and maintain!