The New Swimming Workouts Start Today!
Swim Training Program For Beginners: Intermediate Level
by Joe Hennessey
I’ve been doing this since I was 14 years old. I started with just two hours a day, then added one hour every other week until it grew into four or five hours per day. Then, after my first year of college, I doubled the time again to six hours per day.
I still do it now.
It’s not easy, but it’s worth it. And if you’re reading this, you’ll probably want to start doing something similar. If so, here are some tips for getting started:
1) You need to have a goal in mind before you begin your training regimen.
Do you want to become faster? Stronger? More flexible? Better at everything else?
There are many possibilities, and it’s all up to you.
2) You need to be completely dedicated.
It won’t work otherwise. Dedicate a whole room, or at least a part of it to your training needs. Add anything you need in there, from weights to pull-up bars to treadmills to waterways.
3) Remember that this is going to take awhile.
You need to be prepared not only physically, but also mentally. You’ll be in the pool for probably at least five to six hours by the time you’ve trained for a year, so you should have no problem with boredom.
4) Stay hydrated.
It is easy to get dehydrated when you’re swimming all the time, so don’t forget to drink water!
5) Have fun!
Swimming is a very fun activity. Enjoy it while you can.
6) Remember to stay safe!
If you’ve planned your regimen, then you don’t need to worry about safety as much. Just remember to keep an eye on the time, as collapsing after a training session isn’t any fun.
7) Most of all, remember to be proud of yourself for doing something many people wouldn’t do or are incapable of doing.
So there you have it! A short list of things to keep in mind and prepare for. If you’ve read this far, then I can tell you’re really dedicated to swimming.
That’s good! But remember to stay safe and have fun.
Swimming Workouts For Beginners: Intermediate Level
by Joe Hennessey
Many people think that just because a swimmer is on a college team, they need to be pushed as hard as the rest of the swimmers. This isn’t true. A swimmer doesn’t need to be pushed that hard if they’re not prone to getting worn out easily.
The following training regimen is perfect for the type of swimmer who has a lot of endurance and stamina, but could use some speed and power. Such a swimmer should also have a good feel for the water and how their bodies react in it. It’s best to start as soon as you wake up.
It’s important to keep your muscles limber. After all, you’re going to want to get the most out of every stroke. Never stretch cold, though!
Warm up a little bit first. If you’re a morning person, most pool areas have jogging paths. They’re a perfect place to warm up and do some light stretching.
2) Find yourself a flatter part of the pool and practice the basics.
Lie on your back and float. Lie on your stomach and float. Turn over and float.
There are many different ways to float. Try them all out and see which is the most comfortable for you. Most people can’t stay up straight, so try turning over, but turning your head to the side. This way, you can still keep your head above water while you practice floating.
3) Try different breathing techniques while you’re upside down.
It’s not as easy as it seems, but it can really help if you ever get into trouble under water.
4) Do some swimming.
Start off doing some basic swimming. Do some strokes here and there. Mix in a few dives, but don’t push yourself too hard.
You’re going to want to warm up a bit first. After you’ve done a few laps and feel ready to go, then you can move on to the next step.
5) Time to sprint!
Pick a starting point and finish line. Swim as fast as you can to that point and back again. Do this at least three times.
Work on your breathing. If you’re really feeling good, do it four or five times. Remember that this is a sprint, not a triathlon, so don’t push yourself too hard.
6) Follow up the sprinting with some cool down laps.
These are just to help you get your heart rate back to normal. If you push it too much, then you’ll be sore for the next day or two and you’ll be less likely to want to swim.
7) Stretch out those muscles you just used!
Your shoulders, back and legs are probably all pretty tight if you’ve been using them a lot. Stretch them out as much as you can.
That’s all there is to it, really. If you’re feeling up to it, then you can do some drills during this time as well. It all depends on how much you want to push yourself.
That’s all for this week. Remember, you’re not competing in the Olympics, so take it easy on yourself. You can always work harder tomorrow!
I’m coach Dan and I’ll see you in the pool!
Sources & references used in this article:
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Training the club swimmer by D Gambril, A Bay – Swimming Tech, 1985 – memberdesq.sportstg.com
Exercise physiology: nutrition, energy, and human performance by WD McArdle, FI Katch, VL Katch – 2010 – books.google.com
Physiological responses to swimming with a controlled frequency of breathing by I Holmer, L Gullstrand – Scand J Sports Sci, 1980 – researchgate.net
Swimming fastest by EW Maglischo – 2003 – books.google.com
The psychology of exercise: Integrating theory and practice by CL Lox, KAM Ginis, SJ Petruzzello – 2016 – books.google.com
Exercise prescription for the elderly by RS Mazzeo, H Tanaka – Sports medicine, 2001 – Springer
Youth resistance training: updated position statement paper from the national strength and conditioning association by AD Faigenbaum, WJ Kraemer… – The Journal of …, 2009 – journals.lww.com
The adult heart responds to increased workload with physiologic hypertrophy, cardiac stem cell activation, and new myocyte formation by CD Waring, C Vicinanza, A Papalamprou… – European heart …, 2014 – academic.oup.com