Like most things {or people} you fall in love with, the water terrified me at first. My mom recounts many stories that take place over the span of 5-6 years where I stayed at the same swim level in lessons, screaming my head off, scared to put my face under. After many lessons with one persistent swim coach, Jason, I joined a swim team when I was 8 years old simply because my best friend at the time joined. I earned my fair share of participation ribbons over the next few summers on the summer swim league. It wasn't until I moved to Massachusetts and began swimming year around that I hit my stride. I began placing first nearly every race and beat my own records every swim. With a fortunate move back to Southern California a few years later, swimming was my passion. I started on a club team in 7th grade {while I loved my year around team in Massachusetts, it wasn't a club team and wasn't pushing me as much as I would have liked}. This team was small but I have some of my best memories on this team from 7th-10th grade. I looked up to my coach more than he probably knew and have nothing but respect for him. I learned so much while on this team. I worked hard and was fortunate enough to go to Junior Olympics while on this team. Towards the end of high school, the social aspect didn't completely win over my competitive side, but it was clear I wasn't going to continue swimming competitively in college. I enjoyed meets for more than the competition and record breaking during my senior year and eventually quit the club team. During my first few years of college, I would often say that I need to be in the water. I missed it, and still do and try to swim as much as possible, although that ends up being only a few times a month.
Regardless of how often you can swim in your workout routines or how much experience you have, I have found swimming to be calming, invigorating, and a workout that truly works every part of your body. It can tire the strongest runners in one lap. It can calm anxious children with Autism. After a swim, you'll be sore in places you didn't know you even had certain muscle groups. That being said, I wanted to give some beginners a starting point for a good swim workout. Of course, all workouts can be modified and you can do your own research if this workout becomes too easy for you. But, if you're looking for something new in your workout, swimming may be just the thing!
First, and most obviously, you need access to a pool. My husband works at the Baylor Tom Landry Fitness center, so we have unlimited access to this gym and aquatics center. Most gyms have a small lap pool, however.
Next, you need an actual workout suit. A two piece that will fall off after ever push off the wall just won't cut it.
Other accessories you may want to invest in are a cap and goggles. I can't really swim without them now, at least for a workout. Hair gets in my face otherwise and forget swimming laps without goggles--my contacts are useless in the chlorine!
Most pools at a gym probably have basic equipment like various sizes of fins and kick boards for you to use. You don't need to purchase these even for a good workout.
Finally, it's time to workout!
I usually skip this step, but it's a smart idea to stretch before and after your swim workout {I usually stretch after, but before is important too!}
Stretches:
-Arm circles, forwards and backwards
-Legs apart, reach down to the ground
-Touch your toes
-Runner's stretch {stretching your quad}
-Runner's stretch {stretching your calf}
-Jumping jacks {part of dynamic stretching, moving while stretching and warming up the body}
Laps:
25 yards or meters=1 lap
50 yards or meters=2 laps
75 yards or meters=3 laps
100 yards or meters=4 laps
and so on... :)
Swimming set:
-100 freestyle swim easy
-100 freestyle kick easy {if you do not have a kickboard, hold arms tight in streamline, hands on top of each other hugging your ears and breath when needed}
-100 freestyle swim
-100 freestyle kick
-100 freestyle swim
-10 25 sprints free style (as fast as you can with 30 seconds rest in between)
-10 25 sprints backstroke (as fast as you can with 30 seconds rest in between)
-10 25 sprints kick (as fast as you can with 30 seconds rest in between)
-200 freestyle cool down
More to come later! Try this out and see how it feels.
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