lap swimming question

girlwithcurls2
girlwithcurls2 Posts: 2,281 Member
in Fitness and Exercise
I'm hoping some of you swimmers can steer me in the right direction...

I am new to swimming. I CAN swim, I've just never done laps as exercise. The last few times I have been at the pool, I've used the time to see what I can do, where I'm at in terms of form, endurance, etc. I will swim a lap, and then watch the clock for 60 seconds before doing the next one. Is this a good plan, or should I slow waaay down until I can just swim back and forth without needing to stop at all? I've been running for a year and a half and am trying to get over my plantar fasciitis. In the meantime, I found out that I am really enjoying the challenge of swimming. Although I'm in pretty good cardiac shape, it totally wears me out.

Any thoughts about how to approach this, now that I know what I can do? What is the best way to move forward?

Thanks,
~Curly

Replies

  • cw106
    cw106 Posts: 952 Member
    1 what do you call a lap?
    2 distance swam before 1 min rest?
    most swimmers would certainly go for a longer distance/ time without minute breaks.
    i started at 500m continuous, and built up to 2k- 2miles.
  • Laruarn
    Laruarn Posts: 1 Member
    You may just need to work on your breathing. Sounds like you are in good condition from running.
  • 20yearsyounger
    20yearsyounger Posts: 1,630 Member
    Don't stop because you swam one lap. Stop when you feel like your muscles really need a break. There is an anaerobic effect that you can get from swimming when you are are trying to get oxygen as well. Take advantage of it. I used to only do 10 back and forth before I had to stop. now I swim my 30 min plan without stop. Work on progressively increasing how many you can swim before taking a break.
  • girlwithcurls2
    girlwithcurls2 Posts: 2,281 Member
    Down and back is a lap, isn't it? I know that I'm not a very efficient swimmer yet, so usually if I need to stop, it's to catch my breath. I'm probably swimming faster than I should--kind of like when runners start the C25K and can't keep up.

    Thanks for the advice, all. I appreciate it.
  • chad_phillips1123
    chad_phillips1123 Posts: 229 Member
    You don't need to wait a minute in between laps. I don't count individual lap time. I swim for 1 hour straight and average just over a mile (~35 laps).

    If you're having some problem swimming more than one lap, then I'd suggest trying a different stroke. I do breast and back (breast one length and back the other). Gives a nice difference in breathing and doesn't get too boring for an hour.

    Also a suggestion for the plantar fasciitis, I have it occasionally in both feet, but mostly in my right foot. A few weeks ago I bought a pair of Crocs and wore them as much as I could and they have been magneficent! Really wish I'd gotten a pair earlier!
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Assuming you have a rhythm with your stroke/breathing that you can sustain, bot short/fast work and slow/long work will help.

    Talking in terms of laps is hard because different pools are different lengths. I generally do 50yard sprints (down and back) for speed work, and swim 15 minute blocks between timed 100s. But that's me...
  • disasterman
    disasterman Posts: 746 Member
    edited October 2014
    Down and back is a lap. As you swim more you will become more efficient and it will get easier. You can train using both short/fast like HIIT, sprints, etc. with brief resting in between and slower, distance swimming that you can use to work up to some goal of non-stop swimming - no need to choose one or the other as each will have distinct benefits. For many beginner lap swimmers a reasonable distance goal would be to swim 1500 meters (swimmers mile) nonstop within six weeks. Usually, this would take at least 2-3 sessions per week.

    ETA - I'm assuming you're swimming freestyle but one thing to watch is be sure not to over kick. Too fast or hard kicking will wear you out FAST! If you're not going for speed, you only need to kick enough to provide balance as you turn to stroke and breathe. Practicing with a pull buoy - the little foam thingie- between your thighs will help teach you not to overkick.
  • goanothermile
    goanothermile Posts: 98 Member
    girlwithcurls2 wrote: »
    I will swim a lap, and then watch the clock for 60 seconds before doing the next one. Is this a good plan, or should I slow waaay down until I can just swim back and forth without needing to stop at all?

    You should to work up to swimming without stopping.

    Here is a good plan for a 3x per week swim training schedule:

    ruthkazez.com/SwimWorkouts/ZeroTo1mile.html
  • NoelFigart1
    NoelFigart1 Posts: 1,276 Member
    Okay, down and back is a lap. All the way down the pool is a length.

    That said, swimmers don't generally count how far they swim like that. They count it in yards or meters (depending on the on the pool). My workout this morning (I swim in a 25 yard pool) was:

    2 X 100 breastroke warmup
    3 X 100 kick drills
    2 X 100 backstroke
    3 X 100 freestyle
    2 X 100 backstroke
    1 X 100 breaststroke cooldown

    (The real swimmers can laugh at the workout. I only have a little over a half an hour in the mornings)

    Yes, you should slow down to swim continuously. But keep in mind that swimming and running are so radically different that this isn't a fitness issue.

    Swimming is technical. UNBELIEVABLY technical. You're not exhausted because you're in poor shape (I'm pretty fat, mind), but because the skill required for decent cardio takes time to develop. Notice that nearly a quarter of the workout is drills. I'm a GOOD swimmer, but to get the skills up strong enough to be useful requires that sort of drill every workout.

    What I'm really trying to say is that to expect just to go from running to swimming competently just to rehab an injury might not be worth it.
  • 50sFit
    50sFit Posts: 712 Member
    NoelFigart1 wrote: »
    Okay, down and back is a lap. All the way down the pool is a length.

    That said, swimmers don't generally count how far they swim like that. They count it in yards or meters (depending on the on the pool). My workout this morning (I swim in a 25 yard pool) was:

    2 X 100 breastroke warmup
    3 X 100 kick drills
    2 X 100 backstroke
    3 X 100 freestyle
    2 X 100 backstroke
    1 X 100 breaststroke cooldown

    (The real swimmers can laugh at the workout. I only have a little over a half an hour in the mornings)

    Yes, you should slow down to swim continuously. But keep in mind that swimming and running are so radically different that this isn't a fitness issue.

    Swimming is technical. UNBELIEVABLY technical. You're not exhausted because you're in poor shape (I'm pretty fat, mind), but because the skill required for decent cardio takes time to develop. Notice that nearly a quarter of the workout is drills. I'm a GOOD swimmer, but to get the skills up strong enough to be useful requires that sort of drill every workout.

    What I'm really trying to say is that to expect just to go from running to swimming competently just to rehab an injury might not be worth it.
    ^^^^^^^WOW - THIS!
  • Water_Gal
    Water_Gal Posts: 52 Member
    I am a swimmer and the Aquatic Director at our YMCA. Everyone above has given good information. Try to find a swim buddy or download some easy workouts you can use as a starting point. You are starting out at the beginning and facing your workouts like a lot other people. Do what you can now and make ach workout a little more challenging. Shortening your rest intervals and lengthening your distances over time will allow you to build endurance slowly. Runners very often have the hardest time learning to breath with their stroke, forgetting that your body needs to warm up before you will 'hit your stride'. Keep up the good work and you will get there.
  • stumblinthrulife
    stumblinthrulife Posts: 2,558 Member
    Swimming is a very tiring exercise, and even with a good aerobic base it will take it out of you.

    I already had a good base when I started swimming, but still couldn't swim far without a breather. So what I did was just swim as far as I could, rested, and repeated for about 30 to 45 minutes. Over the weeks, the distance between resting increased until I could eventually swim a mile non-stop.

    Now that I have that swim-base, I am working with a trainer to improve my speed.
  • sofaking6
    sofaking6 Posts: 4,589 Member
    I would mix it up - up or down only one way is called a length. Try doing slow laps mixed with fast lengths. When I was on a team we would do drills, then sprints, then generally just a 1 hour slow swim. If you want to measure your progress, I would put a stop watch at the end and time every lap, and track your daily average time. Of course, that's easier with a coach around writing it all down lol!!
    -
    Swimming will wear you out if you're not breathing well...are you swimming freestyle? Try different breathing patterns (I do every 3 strokes which means I turn my head both ways), and go slowly. It is an anaerobic exercise and can take awhile for you to get used to mentally as well as physically. It's stressful feeling like you're not getting enough air, so make sure you get that part covered.

  • irleshay
    irleshay Posts: 102 Member
    I'm also a beginner (I only learned to swim last year, and only started doing laps in the deep pool this spring), and I get being worn out. I thought I was in good shape, but swimming works your lungs and endurance in a whole 'nother way. It'll take time to work yourself up to good distances, plus there is the technical aspect that somebody pointed out. It takes me a lot of time to get a new stroke down, plus the proper form and coordination. When I finished my intermediate class, my instructor suggested waiting 10 or 20 seconds between laps, and shortening that rest time as I advanced. I basically worked all summer at pushing the yardage without breaks as much as I could.

    I have to disagree with this part:
    disasterman wrote: »
    For many beginner lap swimmers a reasonable distance goal would be to swim 1500 meters (swimmers mile) nonstop within six weeks. Usually, this would take at least 2-3 sessions per week.

    Maybe you can achieve that, OP, but that hasn't been my experience or that of friends at my Y. I wish it was! Feel free to add me as a friend if you want to trade beginner tips and progress reports.
  • _Terrapin_
    _Terrapin_ Posts: 4,301 Member
    For the OP--I would suggest a shorter break between 50's(down one, up another). I'd also suggest a slow 4 lap warmup allowing your muscles to acclimate to the water temp and your blood to flow to the larger muscles. As you in progress and gain confidence try using 75's(3 laps) and taking a break. Alternate sets of 75's and 50's will provide a bit more challenge. Remember to warm down about the length of the warm up. Enjoy the water since this an activity which is low impact, high cardio, and an excellent long term form of exercise.

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