Swimming workout - ideas?

Xiaolongbao · April 2013

Hi All,

I'm a keen and somewhat obsessive swimmer. I generally get to the pool 4 to 7 times a week (it's only open 6pm - 9pm so basically I go every day that I don't have another evening commitment).

I have around 40 minutes each time (you buy a one hour ticket and that needs to include time for changing/showering etc).

Right now I'm simply swimming 1500m freestyle. No stopping. That usually takes me 35 minutes. The problem is that I'm lazy and I know I should mix it up a bit. So I'm after suggestions. I was thinking a mix of:

1. Relaxing swims where I just do the 1500m like I'm doing now.
2. Interval training where I swim 1500m alternating between fast laps and slow, recovery laps.
3. Alternating strokes... not so sure about this one. I find breast stroke painfully slow, I don't like doing backstroke unless the pool is unusually empty (because I worry about hitting other people) and I can only do a couple of laps of butterfly.

Any keen swimmers want to offer an opinion? I'd like to get fitter without making myself miserable (ie I want to keep swimming as something that I look forward to).

MrsNolf · April 2013

I also really love to swim! My local pool is 50 meters long and I usually do 200 m at a time with 50 m sprints and 50 m recovery. It's an awesome workout! You could also change it up with an IM (1 lap of each stroke). If you find a stroke especially hard it's probably a better workout for you - so relish that! As long as you're keeping your heart rate up it's a step in the right direction

Xiaolongbao · April 2013

Yeah that's why I'm considering mixing it up with different strokes. It must be noted that the only stroke I find hard is butterfly (no question that gets my heart rate up). Breast stroke is just SLOW compared to freestyle and as I mentioned because the lanes are generally pretty crowded I don't like to do backstroke, too much chance of hitting someone.

Maybe I'll try and make every tenth lap a butterfly one or something (it's only a 25 m pool so I have to do 60 laps).

Scott15Fit · April 2013

This site has quite a few different workouts you could choose from:
http://www.active.com/swimming/Articles/Swimming-Workouts

mmddwechanged · April 2013

I took swimming lessons last year and used to do drills. Ie. 4 laps side, 4 laps "roly poly", back, front , "shark fins" etc. there was a website that someone told me about that had drills or training programs that you can print out. Not sure if this is what you are after or not, and I don't remember the website.

Xiaolongbao · April 2013

Thanks for the suggestions. That website has some interesting ideas.

rhibhi · April 2013

I train with a squad but have started going on my own outside of these sessions - I've been using swimplan.com to give me my set. I find I don't push myself as hard on my own but I get the set done in my allocated time :-)

atynk · April 2013

I love swimming! I get a lot of looks from the lifeguards with my workout lol.. I'll swim maybe like 100 meters, then I grab onto the diving board and do 5 pullups, then I go to the edge and do 10 pushups off the wall.. then repeat over and over.. its such a great arm workout.. if you do the pushups in the deep end and try not to kick your feet at all, they are SO hard... and lets say you do 10 sets.. thats 100 of them.. I do close grip like arm style so its all triceps... INTENSE!

rosebarnalice · April 2013

I like alternating strokes.

I usually swim 2500 in an hour as follows:
1600 medley (75 free, 50 breast, 25 back, 50 butterfly--repeating)
500 kickboard (25 flutter, 25 frog kick)
400 cooldown- freestyle+500+

Yes, breast stroke and frig kick are slower, but it works different muscle groups, so I consider it my "strength " training.

Swimming workout - ideas?

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