Find solution
How to not get as tired running/get into shape?

Any good swim sets to get me back in shape?

  • I used to be a varsity high school swimmer and water polo player. I took a 6 month leave in lieu of a terrible coach who took much of the fun out of it from me. But as an entering freshman to college, it's important for me to get back in shape. I've been going to the pool when I can, and swimming sets which will improve my stroke technique and cardio. What I've been doing now is as follows: 400 warm up, 10 50s (alt. fly, free), 3 400s pull, 400 kick, 200 cool down. But I don't feel this is doing much. It only gets me really tired and I don't feel that same sweet soreness I used to feel. Does anyone have any suggestions to better swim sets to get me back into shape? Keep in mind - it's not that I do not know how to put together a full set. But since I remember I've always been in shape. During off season we swim an easy 7000+ yards a day just to keep warm, and upwards of 9500 yards in season. I need a set that's designed to bring me back into shape. I can throw together an old high school set, but that will tire my shoulders and I can't afford any shoulder issues at this point. I need professional insight. Not a 15 year old swim set. Thanks!

  • Answer:

    Increase your warmup and cooldown to 1000 warmup and 400 cooldown. Here's a good set order: 1000 Warmup 10 100's Free Style Build 20 50's IM Order 3 200's Kick (Odd laps easy, Even laps sprint) 6 100's Breast Stroke (Odd sets two kicks-one pull, Even sets normal) 400 Cooldown Its not really about the set though, but the interval you do it on. You can do the above set on an easy interval and not feel tired at all, but if you start challenging yourself it can be a good workout. Pull is not something you need to do too often, throw it in once in a while.

alden h at Yahoo! Answers Visit the source

Was this solution helpful to you?

Other answers

Fitness comes, escpecially when practising good technique. Swimming is actually 75% about the technique, and 25% about the fitness (strength, muscle endurance). But I shall help you with some useful sets. Swimming performance relies on 6 aspects-the 3 main ones being speed, endurance and force. Power (force+speed), Anaerobic endurance (speed+endurance) and muscle endurance (force+endurance) finish the group. I shall include a list of workouts to do for each. (Excuse me saying meters-just make these yards, no special conversions) *Endurance-do a gentle 500m swim, with 100m at a slower pace. Do this set at least twice. *Force-Include paddles into a workout, of use equipment that creates drag, or swim in open water against current. Only make the force set a maximum of half the workout. *Speed-Adding paddles to a set, or focusing on technique with drills *Muscle endurance-Do a 3-5 minute set, at a pace you can only just hold for 3-5 minutes. Swim at a slower pace for 2 minutes afterwards. Complete this 3 times minimum. To make it harder, increase the time from 3-5 mins to 6-12 mins. After you have done a few of these sessions, you can use another set-swimming for 12-20 minutes at this pace, non-stop. *Anaerobic endurance-Do a set of sprints-sprint as far as you can in 30 seconds-2 minutes. Swim gently for the same amount of time after each sprint. Include at least 5 sets like this. *Power-Do at least 10 all out sprints which take between 10-30 seconds. Swim gently for the remainder of the minute, and for an additional minute afterwards. Hopefully these can help you! Swim for a maximum of 1 hour per session, depending on what distance you are planning to go for. Remember to do a good warm up and cool down of at least 5 minutes each, alternating between different strokes.

James

Related Q & A:

Just Added Q & A:

Find solution

For every problem there is a solution! Proved by Solucija.

  • Got an issue and looking for advice?

  • Ask Solucija to search every corner of the Web for help.

  • Get workable solutions and helpful tips in a moment.

Just ask Solucija about an issue you face and immediately get a list of ready solutions, answers and tips from other Internet users. We always provide the most suitable and complete answer to your question at the top, along with a few good alternatives below.