Swimming is ideal for cardiovascular conditioning as well as strengthening your core, arms and legs. In addition, because of your buoyancy, you're supported throughout the workout--minimizing any joint issues. Swimming is appropriate for all ages and only requires a few pieces of equipment to get started.
Step 1
Start with a warm-up. A typical set includes a slow and easy 300 yards or meters of freestyle. Followed by 200 yards or meters of kick, using your choice of kicking stroke. The goal of a warm-up is twofold: loosen your muscles to prepare for your workout--and make sure your goggles and cap are comfortable.
Step 2
Swim interval sets for cardiovascular conditioning. Interval sets alternate fast-paced laps with either rest periods or slower laps, depending on the design of your workout. A typical interval set four by 100 freestyle in descending order with a 60-second rest in between each set. Swim four laps of 100 yards or meters with each lap faster than the next--the goal is to sprint the final lap. Use the pace clock at the pool to time each set. As the sets increase, you'll find it more difficult to increase your pace with each lap--providing a cardiovascular workout.
Step 3
Swim stroke drills to refine your technique. Break each stroke down into its component parts to focus particularly on your technique in each stroke. Stroke drills are available for each type of stroke, but a typical stroke drill is a Stroke Count and Time (SCAT) drill for freestyle. In this drill, swim 50 yards or meters--typically two laps--counting your strokes, and add this number to your time. Keep the number consistent as you complete up to eight SCATs.
Another stroke drill is 1-2-3 glide. This drill is designed to improve your glide in breaststroke. You complete a stroke and glide forward for a count of three before starting another stroke. The goal is to minimize the number of strokes you need to complete on each lap--focusing on optimizing your glide.
Step 4
Employ kickboards and pull buoys to build muscles. A pull set is a set you complete using a pull buoy--advanced swimmers use swim paddles. In this set, typically 400 meters or yards, use only your arms in freestyle to pull you through the water. This technique builds the arms, back and chest. To build your legs, use your kickboard to swim freestyle laps, alternating with breaststroke kicking for 200 meters or yards.
Step 5
Cool down completely before exiting the pool. Six laps of easy freestyle brings your body back down to normal temperature before exiting the pool--as well as relaxing your muscles and minimizing the potential for injury.
Things You'll Need
- Goggles
- Cap
- Swim suit
- Towel
- Sunscreen
- Pull buoy
- Kickboard
- Pull paddles (optional)
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