![]() ![]() IntensityĪs Neumann noted, most new swimmers have a hard time finding their different gears, so your initial workouts will likely be at more or less the same speed. In the beginning, your rest times will make up a decent percentage of your workout, but as you improve, you’ll reduce your time hanging onto the wall. You might swim 100 yards (which, in a typical 25-yard pool, is down and back twice), then rest a few seconds-not because you’re gassed, but because that’s how the workout is designed. Keep in mind that, unlike a long, slow running workout where you might plan to run at a steady pace for 30 minutes or more, in swimming, workouts pretty much always incorporate rest. ![]() As you get stronger, you can increase both how far you go each time without taking a break and how long your workout lasts overall. LengthĪt least to start, it’s wise to begin with a time goal, like 15 or 20 minutes, rather than distance (although you will want to note how far you go in that time so you can track your improvement). There are several factors to consider when choosing a swim workout. Finding The Right Swimming Workout For You A few sessions with a coach or instructor can go a long way in helping you understand how to overcome these troubles, because in swimming, efficiency is of the utmost importance, and that comes from improving your form-something that’s hard to do without feedback from the pool deck. “Swim fins are a runner’s best friend,” Neumann says. Runners in particular often deal with challenges like sinking legs, inflexible ankles and difficulty breathing regularly through their mouths. “But that improves quickly,” she says, “and then it’s time to start playing with speed and tempo.” ![]() “The side bonus to this added coaching is more rest, which newcomers to the sport need.” Common Issues For New Swimmersīrand-new swimmers also tend to have just one speed and tire out quickly, whether they’re trying to swim fast or not, Neumann observes. “The swimmers in the beginner lanes tend to have more time on the wall because there is more stroke instruction and more explanation of general terms and set goals,” Neumann says. Masters Swimming Program, where, if needed, they can start in the beginner lanes. Neumann, who is also the coach of Sarasota Tsunami Masters Swimming, recommends those who are water-competent find a registered U.S. ![]() They’re also invaluable for swimmers of all levels-and you don’t necessarily need to shell out for one-on-one instruction. A coach or instructor can help you build the confidence and skill you need in order to swim laps safely, and can also provide feedback on form, breathing and even be a great resource when it comes to figuring out what gear you need and where to get it.īut coaches aren’t only for those who need help staying afloat. Masters Swimming manager of Adult Learn-to-Swim and Foundation Programs, suggests seeking out a certified coach or instructor-ideally, one who’s educated in methods that work best for adult athletes, like those listed on the USMS Adult Learn-to-Swim website. If you’re not yet comfortable in the water, find yourself struggling to make it from one wall to the other or simply want to improve your swimming skills, Holly Neumann, U.S. As long as you’re comfortable in the water and able to swim at least a few consecutive laps, you can dive into one of the workouts below, adjusting the distances and rest times to suit your current abilities. You don’t need to be hot on Katie Ledecky’s heels to benefit from a swim workout, so don’t worry if you’re a relative rookie. RELATED: Dive in! Why Runners Benefit from Swimming Not only can swimming be a fantastic recovery activity for runners-especially if you log a few laps holding a pull buoy between your legs, allowing your arms to do the work while your legs float behind you-but swimming workouts are also a great way to build stronger muscles and better cardiovascular endurance without additional impact on your knees, ankles and hips. Looking to add some cross-training to your weekly workouts? Consider scheduling a little pool time. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! ![]()
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