Swimming for Fitness

Swimming is a superb way to keep in shape for people that don't like going to the gym and running on a treadmill or sweating their way thru a step climbing routine. Swimming turns on all 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 threatening that taking up a team sport, seeing as the swimmer is only racing against their personal best times.

Before hitting the pool, the swimmer must be suitably equipped with a competitive-style swimming costume, a water resistant watch, a tightly-fitting swim cap, and some of the best swim goggles or barracuda swimming goggles that don't pinch the face too much, yet aren't so loose that they permit water to seep in through the sides. Many swimmers like to chart their progress in a training diary where they can log their times so that they can adjust their swimming work-outs appropriately.

Writing the Routines

in order to gain maximum benefit from swimming for fitness, the swimmer will have to develop a series of swimming exercise programs which will develop as the swimmer advances with their craft. Generally, swimming exercise programs should consist of a short warm-up to get the muscles lubricated, a sequence of drills to build technique, 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 adjust after the workout.

Most swimming work-outs last between 75 and 90 mins, though they can be amended for shorter practice sessions. When reducing the length of swimming workouts always alter the parts that are reduced or cut out totally. 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 quicker they swim. When warming up and across the first sets of the workout, concentrate on using perfect strategy versus speed. If the mind starts to ramble too much during swimming workouts, switch things up to steer clear of being caught in a rut.

Sample Swimming Workouts

here are some sample swimming workouts, but remember these are just a guide for developing a personalized swimming program suited to the individual wants of the swimmer.

Workout 1

Warm-Up : 5 sets of 100 meters of stroke of choice , rest for 20 seconds between sets.

Kick Set : 5 sets of 50 meters with board performing kick of choice , rest for 20 seconds between sets.

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

Kick Set : 10 sets of 50 meter sprints wearing swim fins, rest for twenty seconds between sets.

Cool Down : five sets of 100 meters of stroke of choice , no resting between sets.

Workout 2

Warm-Up : 4 sets of one 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 focusing on correct technique, resting for half a minute between each set.

Main set : 400 meters freestyle, 200 meters backstroke, 2 hundred meters breaststroke, 2 hundred meters sidestroke or butterfly, resting for 30-60 seconds between each stroke.

Cool Down : 4 sets of 50 meters, one each of freestyle, backstroke, breaststroke, sidestroke or butterfly, swimming slowly, resting for half a minute between each set.

You can maintain your blog by logging in to your Bravenet account. Once you are logged in you can customize the layout, colors, and features. In addition, you can add your own links, edit your profile, add your friends, and change many other options to personalize your blog.

Once you begin using your blog, you can view statistics in your members area to see how many people are reading your blog as well as where they come from.

We hope you enjoy your Blog. Be sure to tell all your friends about this great new service from Bravenet!