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Swim Training: Sample Workout
1. Warm up with an easy 200-meter freestyle swim. Concentrate
on looking down toward the bottom of the pool to maintain
good body position, and pull with a high elbow position
underwater to reduce drag.
2. Do eight 50-meter swims with 15 seconds rest between
each. This is called interval training, and it is more beneficial
than swimming 400 meters uninterrupted. You will work
harder and get your heart rate higher. As you become more
advanced, you can increase the number of 50s per set.
3. Kick for 45 seconds while wearing your dive fins and holding
onto the wall. Rest for 15 seconds, and repeat until you’ve
done it five times. If you kick hard, even just 45 seconds will
feel like five minutes — and it will get your legs in shape fast.
4. Do an easy 100-meter swim. It is a good idea to add some
easy sets between more strenuous ones to give your muscles
time to recover.
5. Do eight 25-meter underwater swims with fins, using the
legs only. Take 30 seconds or more to rest between laps so
you can stay underwater for all 25 meters. This is something
you may need to work up to, and you should never risk
hypoxia by pushing yourself too hard.
6. Do four 50-meter kicks with fins followed by four 50-meter
swims with fins. Try to do these fast, leaving the wall at
intervals of one minute to one minute 15 seconds, depending
on your speed.
7. Cool down with a mellow 200-meter swim. Always try to
wrap up your workout with an easy set to relax the muscles,
which will help you avoid pain or cramping later.
Although it may be easy to get out of shape, the good news is
that it doesn’t have to be terribly hard or take forever to get back
into shape. So start now. Remember, a fit diver is a safer diver.
AD
Gary Hall Sr. swam for the United States in the 1968, 1972
and 1976 Olympic Games, medaling in all three. He has
held 10 world records in swimming and is currently the
head coach and technical director at The Race Club, a
swim training facility in Islamorada, Fla.
Underwater swim
Kickboard
Timed swim
Kicking against the wall
Freestyle swimming