Swimming is an excellent form of cardio exercise. It is really low-impact, and is one of the few cardio activities that engages both upper and lower body simultaneously. I started swimming as a baby, and was on teams throughout my youth. Through college (as with most healthy things in my life), swimming was put on the backburner. Recently my husband and I began swimming again. I had forgotten how much I loved the sport – and, most of all, the great benefits it has.
As with running and biking, if you’re new (or just a bit rusty), I suggest working out for time – not distance or speed. For example, instead of trying to swim X number of laps, decide that you will remain in the pool, moving, for, say, 30 minutes. That could mean you are using the kickboard when you get tired, or you may feel manatee-like, but you are getting accustomed to the water. I would even do this for a while until you build some strength and familiarity. Build up to 45 minutes. Or thirty minutes without having to stop. Whatever your short-term goal is.
Personally, I went from swimming 45 minutes per session once a week. Then, during that 45 minutes, I developed a little routine. I’d warm up with a 200 free, then do a 50-free, 50-kick-board, 50-leg buoy, 50 breast stroke. I’d repeat this 200 about four or five times. Then depending on how much time I had left, I would do the same thing but with 25′s instead of 50′s, then cool down with a 100-200 slow freestyle. This worked for me. Some weeks I’d do two swims. The second would be only 30 minutes, and usually just a long, slow freestyle.
This works for me. If you are a bit more structured, or would like a set plan to begin swimming to, check out this workout geared toward beginner triathletes. Next week, I’ll talk about technique and gear.
Speaking of keeping the pace… I’ve realized that I haven’t been chatting enough about my fitness routines/training programs. As I’ve mentioned before, I have a few races coming up including a half-marathon next Saturday, my first triathlon this August, and (of course) the NY Marathon in the fall. It feels like I’m almost always training for something, but I like that a lot.
In preparation for the half-marathon, I’ve just been doing a long run on the weekend and a few short runs during the week. Today I ran 8 miles (so as to free up my weekend), and I’ll run about 3-3milers between now and the race. After the race, I’ll steer clear of running (but not yoga or swimming) for a few days.
What I’ve found to be most helpful in training is extensive cross-training work. The more I swim, bike, strength-train, do yoga (whatever!) the stronger I feel, and the faster I get as I run. I’m actually running less this year than in prior years, and I find it feels easier. More on my cross-training next week…
Happy trails!
