Swimming Workouts - A Low Impact Fitness Option
Swimming for Fitness

Swimming is an excellent way to keep in shape for those who do not like going to the gym and running on a treadmill or sweating their way thru a step climbing routine. Swimming turns on all of the main muscle groups in the body, and the power of the workout relies 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 private best times.

Before hitting the pool, the swimmer must be suitably equipped with a competitive-style swimsuit, a water resistant watch, a tightly-fitting swim cap, and some of the best rated swim goggles or barracuda swim goggles that don't pinch the face too much, yet are not so loose that they allow water to seep in thru the sides. Many swimmers like to chart their progress in a coaching diary where they can log their times in order that they can adjust their swimming work-outs in an appropriate way.

Writing the Routines

to gain maximum benefit from swimming for fitness, the swimmer will have to develop a series of swimming workouts which will evolve as the swimmer advances with their craft. Generally, swimming exercise programs should consist of a short warm-up to get the muscles lubricated, a collection 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 minutes, though they can be amended for shorter practice sessions. When reducing the length of swimming workouts always change the parts that are lessened or cut out completely. Never omit either the warm-up or cool down sections of the workout, as that may cause injury.

It is critically important to rest between sets of strokes, since the most rest a swimmer gets, the speedier they swim. When warming up and throughout the first sets of the workout, focus on using perfect technique versus speed. If the mind starts to wander too much during swimming workouts, switch things up to preclude being caught in a groove.

Sample Swimming Workouts

these are some sample swimming workouts, but recall these are only a guide for developing a customised swimming program suited to the individual needs of the swimmer.

Workout 1

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

Kick Set : five sets of 50 meters with board performing kick of choice , rest for twenty seconds between sets.

Pull Set : ten sets of 50 meter runs with a leg float, rest for 20 seconds between sets.

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

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

Workout 2

Warm-Up : four sets of a hundred meters, one each of freestyle, backstroke, breaststroke, sidestroke or butterfly, resting for 30 seconds between each set.

Pre-Set : 4 sets of one hundred meters, one each of freestyle, backstroke, breaststroke, sidestroke or butterfly concentrating on correct system, resting for 30 seconds between each set.

Main set : four hundred meters freestyle, 200 meters backstroke, 2 hundred meters breaststroke, 200 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 thirty seconds between each set.