Getting in shape for swimming – Issue #55

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Getting in Shape for Swimming Newsletter

If anyone has taken some time off and is trying to get back into shape right now, read the article below- it’s a repeat from a previous issue of Tri Swim Coach, but it includes some useful tips on getting back into swimming as quickly as possible, so it’s good timing for right after the holidays.

I also have included a new workout and make sure to read on about my interview with Endurance Radio!


Are You Out of Shape for Swimming?

By Kevin Koskella

Have you taken a break from swimming? Do you feel out of shape and feel the need to get back in shape quickly? Here are some tips to help you get back to feeling the best you can in the water:

  1. Don’t try to do too much too soon. Start out with long, slow swims. If you can’t do long swims, start with short, slow swims and little by little build up your endurance.
  2. Don’t jump in the “fast lane”. If you are doing masters, don’t be tempted to “pick up where you left off.” Swallow your pride and start out a lane or two slower than when you last worked out.
  3. Don’t use fins for speed. Fins are great for technique work and drills, but the worst thing you can do is to throw on a pair of fins to “keep up.”
  4. Swim often. Even if you only have 20-30 minutes a day, get in the water as much as possible rather than doing fewer workouts and staying in longer. In other words, it would be better to swim 4 days a week, 30 minutes each time than to swim 2 days at 1 hour per session.
  5. Count strokes. This will keep you focused on extension and ultimately technique. See if you can lower your average stroke count.
  6. Set goals. If you are only capable of finishing 200 meters without stopping, don’t try to jump to 1000 meters. Try a new, smaller goal each week. 300 meters would be reasonable, then 400, then 600, etc.

Keep these tips in mind and never forget that in swimming, patience + practice = performing at your best!

TSC Workout of the Month

A good early season workout or just when you’re ready for a long swim.

Descend= get faster throughout or lower your stroke count.

WARM UP: 300 Choice

DRILL: 6×50’s Odds: Free Stroke Drill (your choice) Evens: Free Kick
6×25’s: Descend Stroke Count –1 per 25 @ Rest=:10
6×50’s: Descend Time 1-3, 4-6 Rest=:10

MAIN: 4×100 Moderate Free @ Cruise +:05 or Rest=:10
-Extra :30-:45 rest after 4th 100
1 x 10 minute swim
-Count your lengths
Rest= 1:30
1 x (the distance you swam in the 10 minute swim + 25 yards)
-Try to meet or beat 10:00
-Focus on technique

WARM DOWN: 8×25’s
Odds: Fingertip Drag Drill
Evens: Free or Back easy