How do I begin a workout regimen for swimming laps?
597846
During the first 2 days just familiarize yourself with the pool and the water, dont think what length you can swim. Once you feel comfortable, begin your training by swimming one length of the pool at a time gradually increasing your distance over the course of several weeks.  Each training session should start with two laps of warm-up, two to four laps of swim drills , followed by two to four laps of easy swimming.Gradually progressing and increasing the number of laps each week.\n\nDo not rush to increase the number of laps every day but try to increase them gradually and slowly over the number of days that you plan to swim.
889968
First of all, breathing every third or more strokes is only good for SPRINT swimming. This means short or a few lengths, say 25, 50 or 100m. \n\nIf you have to swim middle or long distance, your body needs more oxygen. That's why you are tired after so many lengths.\n\nMy suggestions to get the most out of your every breath:\n\n(1) Exhale when your face is submerged under water. Use your mouth to blow all the air out of lungs. This way you will breathe in more oxygen when you inhale.\n\n(2) Do bi-lateral breathing. Alternate your breathing side every third stroke. For example, breathe on your right side, then on your left side, then back on your right side, and so on. \n\nIn the beginning, practice bi-lateral breathing on one length of the pool, when you push off. Do normal breaths on the return trip. When you can do bi-lateral breathing on both lengths of the pool many times, that's the time you can TRY to inhale every four, or six strokes.\n\n(3) Increase the efficiency of your lungs by doing diaphragmatic breathing. This is deep breathing by flexing your diaphragm rather than breathing shallowly through your rib cage.\n\nDo this exercise while sitting or lying. Put your hand on you stomach. Inhale, and feel your stomach expand with your hand. Exhale through your mouth.\n\n(4) The legs are composed of big and long muscles that tire easily, hence they need more O2. Try to decrease your kick rate, and to improve your hand stroke to increase your speed.\n\n(5) Practice using hypoxic training. See the link (source) for  more info.
835440
Cardio Pump or ABT (Abs, Bums Tums) are exercise classes that really get your heart rate up and are a lot of fun.  Pilates is supposed to be very good too, although I nevery quite got to grips with it.  Also, swimming about 20 laps everyday will tone you up all over.\n\nI've recently taken up running and that's been hard, although I'm determined to stick with it.\n\nBelly Dancing is a heap of fun and you do get a surprisingly good workout from it.  Where I live you can take lessons that have weekly evening classes over ten weeks, so maybe the same where you live.
124465
Not a swim champ but I may be able to help with your workouts.\nFirst thing is to set goals for yourself. Your goal can be as simple as "swim at least 3 times a week" or "do a new drill for each of the strokes each and every practice." Then set goals to improve your time  or distances. Setting goals help to motivate.\nAnother way to stay motivated is to get a partner or join a swim program. With a partner you need to be committed. Have your partner design the workouts for this week and you do the workouts for next week. Assuming you are of age, join the Masters swim program. This way you can make new friends.\nCross training helps keep varity in your workout. Run walk or jog in place of one of your swim workouts. Even better, jog to and from your swim workouts.\nTo get new ideas for workouts. Swim magazines usually have sections with ready made workouts. Swim books usually have a chapter on workouts also.
960998
Swimming is a great way to tone up, however, it's not a great weight loss activity.  If you want to really start burning calories, I would recommend running or aerobics 5 times a week for over 20 minutes.  When you are doing aerobic activity (no stop and go; continuous) you are burning carbohydrates for the first 12 minutes.  After that time you start burning calories.  I used to be a swimmer, and I would like to get back to it.  I really applaud you for 3 times a week for an hour.
1037354
Well that narrows it down a bit.\nI could say swimming like most of the others but I'm not going to.\nI think you should do the best sport out there for getting you fit,which is SEX and plenty of it.\nEnjoy your new fitness plan! lol
1144343
i think some people misunderstand you and think your talking about actually running inside the pool.\n\nhowever, as another swimmer, i believe you are talking about actually running outside of the pool. \n\nin my opinion, i think it helps somewhat. you really should be doing both strength training and endurance training. i dont believe running helps all that much because first of all, it does not really help your kicking muscles at all. and second, all it does is increase your heart rate. so, what i reccomend, is running maybe 3 times a week for just 20 minutes in addition to your workouts.
1083333
equip weights to your ankles and things on your hands that make it hard for you to swim.  those will help you out
274707
Begin with an 800 meter jog to get warm...follow this with some streching for about 20 minutes....then do some barefooted sprints in the grass(this will condition muscles in the foot that are not normaly used when wearing shoes)by running 100 meters then walking back...do this at about 7/8 speed and concentrate on your length of stride...about 10 should do....Next go to the bleachers and do 15 minutes of bleacher hops/runs...alternate between hopping and running the bleachers....for a cool down go do some block work....practice perfecting your reaction time in the blocks...work on control, height, and stride....Next finish with a series of run/walk 600s....about 4 should do nicely....it is always best to train slightly above your race distance...cool down by walking long stride a half mile////weight training is a seprate issue and should be done  about 6 hours appart from running workout....last....take a shower...you probably stink
61635
If you are trying to swim freestyle (crawl), switch to an easier stroke, like the sidestroke while you increase your endurance. If you can only swim 20m, then swim 20m, rest, and swim 20m again. Repeat that process.  You can time your rests and shorten your rests as you get stronger and increase the number of repititions you do each session. After a while, push yourself to do 40m between stops, then 60, etc.\n\nIn my experience, if you can work up to 400m without stopping, you will be past the point where you are struggling in the water.\n\nIt might be a good idea to have someone look at your stroke and tell you what needs correcting. If you are struggling to make 20m. there are probably a lot of things that you can do to make your stroke more efficient. Find out what they are and work on correcting one thing at a time. Find someone who's swimming laps when you are at pool, someone who's stroke looks good, and ask them to look at your stroke. Ask them what the worst thing that you are doing and what they think you should do about it. You'd be suprised how many people would be happy to help you.
521424
go to www.swiminfo.com then click on the workout tab and select your level of swimming and how long you would like to swim. There is alot of good info on this site
37698
Swim, swim, swim. Practice your rescue strokes (side stroke, elementary back, heads-up free & heads-up breast stroke) as well as your regular swim strokes. Practice treading water without using your hands and practice submerging underwater. Running on the sand is great. If you weight train, cut it out until you're done with your certification. Good luck.
62754
Just some basic home exercises and swimming...never push over the limit!!!
999195
Start by swimming the laps you can, each day you swim add one more lap. You will only get better at swimming the laps if you add more distance. Make sure to pace yourself. If you try to go too fast and or get it over with, you are going to tire more quickly. Go a little slower and see if you can add more laps.\n\nYou could try to run more, or do other intense cardio exercises to increase your stamina. Also, make sure to eat right, veggies, protein, etc for more energy. And take a day off each week to rest, so you don't get burned out.
1064128
Five months is a long time, but if you work hard, you'll start to get into shape very soon. If you've done other aerobic activity during your time-off, it'll take less time.  I think you'll start getting into swimming shape in two-ish weeks. \n\nMake sure you sleep/eat/drink a lot, though, while you're taxing your body. And don't get hurt! Swimmers who push too hard when they're not used to the yardage/intensity sometimes have shoulder/knee/other problems. and that's just no good!
96757
SWIM SWIM SWIM. The best excercise in the world. Swimming is totally weightless and it works a series of ways. It is Aerobic and resistance training in one. Aerobic works to get your heart rate going and thus will increase metabolism and help circulation which all burn fat. Also if you are swimming and not doing a stationary type of water work out then your breathing becomes regulated by the type of stroke you are swimming. Resistance training is from the water friction. Every step and stroke you make is like having a few pounds on your hand. Resistance and light weight training is important when losing weight because you have to tighten the skin as well. Good luck, it will change your life when you lose the weight, but make sure you do it right.
1005998
i would walk around alot in the day to built up your leg strength and when you get home just pretend you are swimming by swinging your arms like the swimming stroke....this way you are building up you arm strength.........you might want to also try lifting weights for a little bit in your spare time.\n\nhope you get your laps finished!!!