Swimming for Fitness

Swimming is a brilliant way to stay in shape for those who do not like going to the gym and running on a treadmill or sweating their way thru a stair climbing routine. Swimming activates all the main muscle groups in the body, and the intensity of the workout depends on the individual swimmer. Since swimming is performed alone, it can be less intimidating that taking up a team sport, seeing as the swimmer is only racing against their personal best times.

Before hitting the pool, the swimmer must be properly equipped with a competitive-style swimming costume, a water-proof watch, a tightly-fitting swim cap, and some of the best swim goggles or barracuda prescription swim goggles that don't pinch the face too much, yet aren't so loose that they allow water to seep in thru the sides. Many swimmers like to chart their progress in a training diary where they can log their times in order that they can adjust their swimming work-outs accordingly .

Writing the Routines

to gain maximum benefit from swimming for fitness, the swimmer will have to develop a series of swimming workouts which will develop as the swimmer advances with their craft. Generally, swimming exercise programs should consist of a short warm-up to get the muscles lubricated, a series of drills to build strategy, kicking to reinforce the legs, pulling to strengthen the arms, a main set for stroke development and practice, and a cool down to help the muscles readjust after the workout.

Most swimming workouts last between seventy five and 90 mins, though they can be amended for shorter practice sessions. When reducing the length of swimming work-outs always alter the parts that are reduced or cut out completely. Never omit either the warm-up or cool down sections of the workout, as that can cause injury.

It is critically crucial to rest between sets of strokes, since the most rest a swimmer gets, the quicker they swim. When warming up and across the first sets of the workout, concentrate on using perfect methodology as opposed to speed. If the mind begins to ramble too much during swimming workouts, switch things up to steer clear of being caught in a rut.

Sample Swimming Workouts

these are some sample swimming workouts, but remember these are just a guide for developing a customised swimming program suited to the individual desires of the swimmer.

Workout 1

Warm-Up : 5 sets of 100 meters of stroke of preference rest for twenty seconds between sets.

Kick Set : five sets of fifty meters with board performing kick of choice , rest for twenty seconds between sets.

Pull Set : 10 sets of 50 meter runs with a leg float, rest for twenty seconds between sets.

Kick Set : 10 sets of 50 meter sprints wearing swim fins, rest for 20 seconds between sets.

Cool Down : 5 sets of one hundred meters of stroke of choice , no resting between sets.

Workout 2

Warm-Up : four sets of 100 meters, one each of freestyle, backstroke, breaststroke, sidestroke or butterfly, resting for thirty seconds between each set.

Pre-Set : four sets of one hundred meters, one each of freestyle, backstroke, breaststroke, sidestroke or butterfly focusing on proper strategy, resting for half a minute between each set.

Main set : 400 meters freestyle, 200 meters backstroke, 200 meters breaststroke, two hundred meters sidestroke or butterfly, resting for 30-60 seconds between each stroke.

Cool Down : four sets of 50 meters, one each of freestyle, backstroke, breaststroke, sidestroke or butterfly, swimming slowly, resting for half a minute between each set.