[question] Routine for a swimming Pool????

[Mr.Guvernment]

Well, i got a pool now and want to make use of it, it is not heated, but is warm enough here it heats it's self

Does anyone know of a good beginners / intermediate training program type thing i could begin?

I could do the regular laps and such, but am sure there is more i could do for excercises in the pool..... as the resistance under water could replace weights, to some degree.

 

[Dr. Pain]

Warm-up

100 Meters easy free, 50 M kick (use a board if you have one)

Normally we would start with stroke/breathing drills, not sure how elaborate you want this

Beginner Intermediate is about 1000-1500 M

As follows:

5 X 50 Stroke drill (one arm, hypoxics, etc)

4 X 50 Kick

2 X 100 Pull (means pull-buoy between you legs)
4 X 50 IM (medley of strokes, change each 50....Breast, back, free, butterfly?)

8 X 25 Free on 30 (or some time interval, you start every 30 seconds, RI is included)


200 Free st8 swim, cool down last 50


you will have to adapt the distance to your pool


DP

 

[Mr.Guvernment]

great - shall see what i can do! - don't have a board yet or a bouy yet - but there is a pool palce down the road.

alsp - Hypoxics? not familiar with that term.

 

[Dr. Pain]

Glad this is what you had in mind....I can offer more W/O's


Typicaly

warm-up
drills
kicks
pulls
interval and or str8 swims
cool down

Hypoxics are breathing drills designed to improve oxygen utilization. For instance....you may breath bilaterally...or on a dedicated side, but only once every 4 strokes....eventually only once every 6. Then in the future, when say doing intervals and breathing normally, you will feel the benefit!

DP

 

[w8lifter]

That's way cool DP

 

[Dr. Pain]

Originally posted by w8lifter
That's way cool DP

Thanks w8....

I was gonna post some studies that suggest swimming can add BF, as the body insul8s against the water temperature, so people wouldn't get the wrong idea about cardio in a pool. But not only did that develop into a major flame session on another board, it also doesn't apply to everyone. Those starting out leaner like MR. G here, and those working out with major intensity...don't seem to suffer or suffer much by way of lipogenesis, and swimming as cross training, even recovery training, seems to be very beneficial

DP

 

[ShaqFu]

Be careful with heated pools though man.. A lot of people don't realize how easily you can de-hydrate yourself in any pool, especially one that's heated. (Serious training should really be done in colder water).

Just something to think about man.. bring a huge bottle of water down with you or something.

 

[w8lifter]

Originally posted by Dr. Pain
Thanks w8....

I was gonna post some studies that suggest swimming can add BF, as the body insul8s against the water temperature, so people wouldn't get the wrong idea about cardio in a pool. But not only did that develop into a major flame session on another board, it also doesn't apply to everyone. Those starting out leaner like MR. G here, and those working out with major intensity...don't seem to suffer or suffer much by way of lipogenesis, and swimming as cross training, even recovery training, seems to be very beneficial

DP

Well said ...I can see how that would work

 

[ShaqFu]

Originally posted by Dr. Pain
Thanks w8....

I was gonna post some studies that suggest swimming can add BF, as the body insul8s against the water temperature, so people wouldn't get the wrong idea about cardio in a pool. But not only did that develop into a major flame session on another board, it also doesn't apply to everyone.
DP

Nothing personal, but had you made that argument, I would have been one of those flamers. I'm sure that as a swimmer, I'm biased but I've always felt that argument was nonsense.

I think people get confused because they're not used to seeing fat people competing well in sports. But with swimming you will sometimes see a person quite a few pounds overweight putting up respectable times. The physics of the sport just allows them to still be able to move well, but as they swim more they are always getting leaner and leaner.

 

[Mr.Guvernment]

well, our pool is not heated - here in costa rica it goes down to about 15 @ night and can hit over 30 degrees celcius in the day. so i think the water probably sits around 50 or so, it is also a small pool, maybe 7 meters long.... but it is something! have to get a thermo stat for it.



I am gonna kind of use this as a way to get my body going again -as i have not been working out for well over 2 months since the move here form antigua was pretty hectic and i am working mad hours - so since our office is in our house i don't get out much. Also have not yet found or ha da chance to buy some free weights and a incline /decline bench but i am hoping to have both with in the next 2 weeks.

Although before i get really serious - i need to have some surgery to get ride of this hernia i seem to now have! ARGH! don't want to strain myself and make it worse.