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View Full Version : Been a long time out of water!!!!!



asjm21
February 7th, 2005, 12:35 PM
I am 24 years old and have been out of the water for 6 years now. I have wanted to get back into the water for the last couple years now after seeing my physical shape deminish. I am looking for a good beginning workout to get me back into the swing of things before I attempt to try some of the workouts on the site. Can anyone help??? Thanks.

thescraps
February 7th, 2005, 04:59 PM
I'm in your exact same position and I've been using the following plan for the past 5 weeks. It's pretty easy, but it's just what I needed for being so out of shape.

http://swimming.about.com/od/sampleswimworkouts/a/8_week_plan.htm

good luck!

mrcnwmn
March 2nd, 2005, 01:29 AM
I'm 38 and just started swimming 6 months ago. Prior to that I haven't been swimming for 20 years.

For the first 3 months I pretty much just concentrated on getting to the pool everyday and doing something. The first day of 500 yards practically killed me. My heart was racing so hard I worried that I wouldn't be able to do anything. But, after three months I worked up to 1200 yards per workout. That's when I decided to start making a swim plan.

For the last 11 weeks I've been increasing my yardage by about 10% each week. I'm up to 3000 yards in a workout now. I plan on keeping it here for a while as I improve my speed and stroke technique.

So, my opinion is: Get in the pool. See what you can do, and design a workout that makes sense to you. At first it took me almost the entire week to get my first few workouts right. Now, it's just a question of deciding what I want to focus on, and filling everything up around that.

Reps Yards Stroke Each Rep Emphasis Pace Rest Ac. Time Ac. Yardage
1 400 Crawl 6:00 Warm-Up 5:30 0:30 06:00 400
1 100 Drill (IM) 3:00 2:20 0:40 09:00 500
2 100 Fly 2:30 Easy 1:25 1:05 14:00 700
5 100 Crawl 2:00 Stroke # 1:30 0:30 24:00 1,200
1 0 Rest 1:00 25:00 1,200
3 200 IM 4:40 Tech 3:05 1:35 39:00 1,800
1 0 Rest 1:00 40:00 1,800
4 100 Breast 2:15 pace 1:38 0:37 49:00 2,200
4 100 Back 2:15 pace 1:35 0:40 58:00 2,600
1 100 Drill (IM) 3:00 2:20 0:40 01:00 2,700
1 0 Rest 1:00 1:02:00 2,700
2 50 Any 1:50 Tech 0:40 1:10 1:05:40 2,800
2 100 Free 2:00 Warm-dn 2:00 0:00 1:09:40 3,000

Time Swimming 47:57 Time Resting 21:43
Percentage Working 68.83%