Swim workouts?

Question

Hey, I'm just getting started swimming. I know all the basics but have never been on a team. I am willing to put in a lot of time (at college) and effort, I want to get in shape. Does anyone with swim experience have any team workouts they can share? You might have to put kid gloves on the terminology. I don't want to just do a front crawl twice a day...

Answer 1

Well I have been a competitive swimmer sense I was 5 years old and started swimming lessons when I was six months old now.

My regular work out consists of about 9-10,000 everyday

Now sense you are just starting I think you should only do about 2-3,000 meters which is about 80-120 laps

Freestyle you should make sure to rotate your HIPS not just your shoulders. If you coach says rotate your SHOULDERS he is wrong! If you rotate you hips it helps you cut through the water smoothly. When you breath only put about half your face out of the water most likely not a full recovery

Butterfly, Now this is the hardest of all the strokes. When you are kicking butterfly kick you use your core (your abs) the butterfly kick is not done with your legs it is done with your core. when you breath keep your chin and arms on the surface of the water.

Backstroke, Well when you do a stream line underwater do not blow out, if you have a longer streamline then you will be faster. It is proven that a swimmer is faster under water then being on the surface of the water. Remember rotate your hips and your shoulders if you do not rotate your hips and shoulders it can cause serious shoulder pains.

Breaststroke, When you do breaststroke your pull out needs to be deep so you can cut through the water easily. You do not want any water pressure. Water pressure is the top of the water it makes it difficult to swim through. When you do breast stroke do NOT kick out bring your feet up to your butt and kick around hard until your ankles hit. Your hips should be up and your arms should be stretched out far.


Ask your coach for additional help

Answer 2

Well, you have to do some strecthings before you go into the pool. Then do some warm ups maybe 4 laps (just a slow swim and get your body warm) (adjust the laps accordingly). Then first train your legs by using the board to practice your kicks. Make sure you have them right. Try to do some kicks maybe 5 laps for each strokes and followed by 5 laps of fast kicks for all strokes. Next is to train your hand power, use the pedals to help in this. As a begginer you shouldn't use it too much because it's very tiring. Use a buoy or board to old onto your leg and practice around 5 laps for each strokes to make sure you have them right. And again followed by 5 laps of fast ones. Next you might want to go for a swim for all strokes. It's critical that you use both your leg and hands enough because people tend to use more leg power or hand power. Endurance training is important in swimming too, here you should try a non-stop 10 laps. Finally you should have a timing swim (time yourself for each 50m). This is to see your improvement. Remember to get adequate rest between laps and before doing the next training except for endurance training. You should end by having a relax swim, this is to relax the body. Adjust the number of laps as you advance too.

Answer 3

Your best bet is to find someone who knows what they are doing and have them go over your strokes. You can swim any workout you want but if you don't have a good effective stroke you will never compare to those who do. Plus its much better to learn correct strokes the first time than having to "unlearn" them later then learn them correctly. Find a coach and have them go over your technique. A couple good books if you like to read and study are:
"Swimming Fast"
"Swimming Faster"
Both were written by a NCAA swim coach with more than a few national championships to his name. It starts with a "M" but I can't remember it all.

Answer 4

the set i did today was really hard but really good.

F=Fly b=backstroke br=breastroke f=free k=kick p=pull dr= drill
sw= swim dps=distance per stroke(count your strokes) :55=time

600 general warmup (75 fr, 50k, 25 For br)

pre set: 3 times through
4x50's F- 25dr, 25 sw :55,:50
6x25's b- odds:dr, evens:sw :35,:30

main set: 4 times through

4x150's f 2:00
2-pull with paddles
2 swim
6x50's stroke or combo(2 strokes):45

9x100's k w/ fins or pdf's(if you dont know what they are then dont worry about it just use regular fins:) 1:30, 1:25

200 ez cooldown

total yards:6,350

yuo can change the time intervals or the number of repititions or amount of yards however you need to. enjoy!

Answer 5

you should first warm up with stretching your arms and your legs. then get in the pool and do 2 laps for a warm up in the water. after that, you should work on improving your technique in your strokes. some drills we do at swim practice are doing laps using just arms, and then doing laps using a kick board, using just your legs. then do laps with both your arms and your legs to see if you improved any on your front crawl.
also, the kick board is good for using just the legs for any stroke (back, breast, butterfly, free)

Answer 6

first they gonna work on ur style that u have to swim 50s or 25s with only one side swim or gril and then u get in workout so just talk with ur coach and follow him/her

Answer 7

warm up with laps. try swimming laps with using just your arms, and then use just your legs for strength training. do scissor kicks across the pool. (arm straight out over your head kicking back and forth with your legs) try doing laps with a time limit to increase speed when you're actually racing
good luck w/ swimming!! :-)

Answer 8

You can find an endless number of workouts no matter your skill level or goals here. http://www.swiminfo.com/swim-cgi/