![]() ![]() 6 Fail-Proof Ways to Improve Your Swimming Form If swimming and swim workouts mystify (or intimidate) you, here are some basics to get you more proficient in the pool. RELATED: 8 Beginner Swimming Mistakes (And How to Fix Them) It’s enough to send you running back into the locker room. Swimmers speak their own language and abide by a special code of conduct that you may not be accustomed to. However, stepping out onto the pool deck can often feel like entering a foreign country. Plus, it’s a low-impact sport that is a great complement to high-impact activities such as running, CrossFit and HIIT workouts, aiding in muscle recovery and injury prevention. ![]() Masters Swimming, the benefits of swimming include cardiovascular fitness, weight control, increased muscle tone and endurance, and stress reduction. ![]() Regularly hitting the pool can be a powerful form of exercise. And according to research, that’s a very a good thing. Regardless of the reason, your mind is on swimming. Or maybe you’re considering training for a triathlon, or just want to add a new sport to your regimen. Mix it up by using a different stroke for each length for an extra challenge.Maybe you’re looking for a new way to cross-train. Start with two to three repeats and gradually build the repeat distance to 200 meters. Swim 100 meters (four to eight lengths of the pool, depending on its size) followed by two minutes of rest. Start with 10 minutes of drills and easy-effort swimming to warm up. Lengthen the distance and swim at a moderate or comfortably hard effort to build stamina and lung capacity. Build up slowly to longer-distance intervals (a lap) six to eight times. Swim harder-effort intervals for one length of the pool (typically 25 meters), followed by rest until you’ve caught your breath, four to six times. RELATED: Flex, bend, and stretch your way to injury-free running with the Runner’s World Yoga DVD! Interval Training WorkoutĪs you gain swimming skill and fitness you can add higher-intensity intervals to boost fitness and strength. It’s also motivating to perform an initial swimming assessment by timing yourself swimming one lap at an easy effort and then keeping track of your improvement-you'll likely speed up without working any harder over time. As you gain swimming fitness, you can increase the time and vary the strokes as long as you keep the effort easy. ![]() Start with 10 minutes of drills (like flutter kick with a kickboard or breaststroke kick holding on to the edge of the pool), then do 20 to 30 minutes of swimming at an easy effort. By keeping the effort and time easy and short and giving your body a break from the intensity and impact of running, you promote recovery and set yourself up for your next hard day. Swimming is a great activity to do in between hard running workouts. A little practice and know-how will provide the base for progress in the water. Sign up for a swimming class or find a video resource to visualize these drills and strokes. As you gain confidence and skills, you can advance this stroke and bring your head under the water, and then move on to learning the backstroke and finally the freestyle. In the beginning, you can keep your head above water the entire time while learning to get comfortable in the water. At the top of the list is to learn how to breathe, float, flutter kick, breaststroke kick, and tread water.įrom there, the breaststroke is one of the easiest to learn. This helps you avoid ingraining bad habits. If you’re new to swimming, a great way to get started is to invest time in learning the fundamentals. Runners can use the following swimming workouts to promote weight loss and wellness, to prevent or rehab injuries, and to improve overall fitness. Swimming is a low-impact, whole-body workout that mobilizes all the muscles and joints through varied movement patterns. Whether the goal is to add variety to your training routine or practice for a triathlon, swimming can provide a host of benefits for runners. Do you have any suggested workouts that are good for runners? Cara asks: I’m considering adding swimming to my training this season. ![]()
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