If you're just beginning to swim, or are returning to the water after an extended break, start with some basic workouts. These novice swimming workouts not only help your technique, but also mix the strokes up so that you avoid boredom. In addition, you avoid any potential overuse injury by trying different combinations. To complete these workouts, you need a cap, swim goggles and a kickboard.
Four Laps, Repeated
When getting into the water for the first time, or after a long break, focus on technique, not distance. Don't work too hard, too soon. Swimming is a difficult sport in some ways, as it provides resistance to every movement. However, it's also an easy sport as it's easily available in many areas and requires little equipment.
For the first few weeks, focus on swimming three or four times a week. Rest after each lap. Start with an easy freestyle warm-up, swimming at least 50 yards or meters, which is two lengths of the pool. Complete at least eight laps before heading to the hot tub and build up to 12 or 16. Try a different stroke for each lap, starting with freestyle, then using the kickboard for a lap of freestyle kick. Then switch it up and swim a lap of breast stroke, followed by a lap of breast stroke kick using the kickboard. Repeat, as possible.
Sets
Swim workouts are structured in sets. Typically, they read as 2 by 100, for example, which means complete two sets of 100 meters or yards using a particular drill, breathing pattern or stroke. Novices can also swim using sets, but be reasonable in your expectations.
To try swimming using sets, swim a warm-up of 100 yards or meters, which is typically four laps. Follow with a set of 3 by 100 of freestyle, focusing on breathing bilaterally--breathing on both the right and left side--to avoid neck and shoulder problems. Then complete a set of 2 by 100 kick, one set of freestyle kick and one set of breast stroke kick. Cool down with two easy laps and head to the hot tub.
Drills
Drills help improve your technique and ensure that you are avoiding injury by incorrectly placing your arms, knees or head in the water. For best results, a coach can help identify some common misplacement. But if you pay careful attention, you can conduct drills to practice good technique.
Start with a warm-up of 100 meters or yards. Then focus on a breast stroke kicking drill. Using a kickboard, swim 100 meters or yards focusing on keeping your knees up when preparing to kick and snapping your ankles together. Then swim a set of 2 by 100 of breast stroke. Follow with 3 by 100 of freestyle, followed by a set of 1 by 100 freestyle kick. Cool down with four easy laps before going to the hot tub.
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