I am a fan of the Couch to 5k program for helping people get up off their couches and out onto the streets. Well, here is a plan to get you in the pool. Now that the weather warrants a dip in cool water to cool off, have you considered swimming for exercise?
Swimming, like running, takes some time to build up the endurance needed for lengthy workouts. With running, the first benchmark is a 5k, and with swimming it is a mile, which is 1650 yards, not 1760 yards (1500 meters).
I found this wonderful program created by Ruth Kazez. Her Zero – 1650: A Mile in Six Weeks plan is totally doable, all it needs is you . . . and a pool.
Here's an example of the workout for the first week.
Week One - Do three days
100 yards – rest for 12 breaths, repeat 3 more times.
50 yards – rest for 8 breaths, repeat more 3 times.
25 yards – rest for 4 breaths, repeat more 3 times.
Total: 700 yards
Most pools are 25 yards long, so this workout would be 14 laps, or 28 lengths. Doable, right? Each week you add 50 to 200 yards to your workout. You slowly build up your endurance.
Her site is also filled with great swimming tips and workouts. Check it out and start swimming; it really is a great workout. See you at the pool.
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American Vintage
See by Chloe
I wish I had a pool.
1A "from zero" plan starts out with 14 laps!! I'm not even sure I can do 1 without stopping!
I'm going to have to research this better because the "from the couch" running plan worked for me but they have you start out walking, not running a mile!
2I actually did this last summer and its great. I, too, had difficulty doing a lap, etc.. but its amazing how fast you improve.
3I remember being able to swim 100 laps and still feel fine. I was also 13 years old. But I haven't swam in years, so this is a great way to get started again. I have a thing against public pools though...so dirty!
4I
5I am so glad you posted this! I am moving to a new area, and will be living with my in-laws while searching for a house this summer. They have a lovely private pool, and I had planned on making the most of it and improving my breathing ability. I always was a pretty good swimmer when I was young....lots of swimming lessons as a kid and days spent at the lake and pools. My problem was just that I could swim a lap really quickly, and then I'd have to stop. I think I was hyperventalating, or not breathing out when I should.
6I am not sure about the yardage listed for the workouts - maybe there is an element missing?
100 yards – repeat 3 times. = 300 yards
750 yards – repeat 3 times. = 150 yards
25 yards – repeat 3 times. =75 yards
Total: = 525 yards NOT 700 yards.
Thanks swimmergirl!
Just added for clarification that you repeat each set a total of 4 times.
Tidal Wave, what is nice it get to take breaks and the side and catch your breath, just like you walk in between running sets on the Couch to 5k plan.
8Thanks for posting this!! I'm an avid runner, and I'd like to try to add swimming. It's so hard though!! (I guess that's a good sign though, huh?) I will really try this program at the gym this week.
I'm the type of person that needs limits and goals to do something.
9FitSugar... if your epeat each set a total of 4 times, it still doesn't add up to 28 lengths, does it???
10I tried this last summer, and got really thrown by trying to do 14 laps on the first few days. Totally couldn't hack it. I need a plan to get me ready for the plan!
I am, however, loving the Couch-to-5K plan!
Maybe after I build up to 5Ks, 14 laps won't be so difficult for me. hmm...
11I'm a little confused with the instructions.
Week One (Three Days):
100 yards. rest for 12 breaths - repeat 3 more times
50 yards. rest for 8 breaths - repeat 3 more times
25 yards. rest for 4 breaths - repeat 3 more times
So am I doing this ALL each of the three days? Or am I doing the first line the 1st (of 3) days, the 2nd line the 2nd (of 3 days), etc.?
I do have to say that if I am expected to do it all each day, this is not a program for a total couch potato (I would know, as I am one).
Also, for the following weeks, how many days am I supposed to do those yards? Am I sticking with 3 days a week?
Can someone help me out with this?
12Thanks
It is doable. It looks like it's to be done all three days.
If you don't feel up to doing it all three days, you could really spread it out better. I started swimming again last year, and each week I increased how much I did. 5 laps, 10, 25, 35, 50, 60. Sixty with the pool I went to was a mile.
But, with gradual increase, you can do a mile. It took me about 1 month and a half, but this was also swimming 5 times a week, early in the morning. :S
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