FitSugar

Fit Find Faves: Summer Swimming FUN

FitSugar — Thu, 07 Jun 2007 11:45:00 -0700

When I was young the swim club opened on Memorial Weekend, and then I was at the pool on any day that wasn't stormy. I was checking out the recent Fit Finds and I saw all these wonderful things for working out at the pool or chillin' on the beach, so I wanted to share them with you.

I love the sporty bikini that SU3 found, complete with cover up shorts. I feel more comfortable with my bum covered playing paddle ball on the beach!!! Hollywoodjess found a bunch of swimming accessories to make every lap count!!! I am loving those polka dot hand paddles. Talk about working your arms and back with style.

Check out what other Sugar users are bookmarking as Fit Finds. Chances are high you will find something to satisfy the happy, healthy you. If you want to lean more about bookmarking in the Sugar pages, read my buddy geeksugar's excellent tutorial.

If you find anything out there on the web that helps you stay happy and healthy, do bookmark it and share it with us.

Get It Up, Your Heart Rate That Is: Swimming

FitSugar — Mon, 27 Jul 2009 09:00:13 -0700

I know many runners and cyclists who though tempted by the triathlon ultimately skip these races because they're intimidated by the swim. I found a useful piece of advice about training for tris in, of all places, Runner's World.

Swimming, unlike running, is considered a "skill sport" similar to tennis or golf so technique is important. Taking lessons to hone your stroke is helpful, and long sessions of laps might not necessarily be the best way to train. Many tri coaches recommend interval training with sprints so you challenge your speed, before tiring and losing your form.

Here's a workout I have been doing lately. It is mostly freestyle, but I like to add a little backstroke to work my muscles in a different way.

Check out the workout.

Get It Up, Your Heart Rate That Is: Swimming Sprints

FitSugar — Wed, 28 Nov 2007 04:00:00 -0800

Cold, short days move many workouts indoors and I often head to the pool for a cardio workout. Intervals are not just for running; they are great to add into your swim workouts too. There are some kickboard sprints to focus on toning the legs.

Here's a workout for you to try:

Warm up:
100 yrds Freestyle - easy
50 yrds kick Freestyle
50 yrds kick Backstroke
50 yrds kick Breaststroke
100 yrds pull* Freestyle

The Main Event:
200 yrds Freestyle

Sprints
8 x 25 yrds alternating Freestyle, Backstroke, Breaststroke and Butterfly***
(rest :10)**

200 yards Freestyle

Kick Sprints
4 x 25 yrds Freestyle kickboard sprint
(rest :20)
4 x 25 yrds Breaststroke
(rest :20)

Cool Down:
50 Backstroke
50 pull Freestyle
100 Freestyle - easy

* Pull: Hold a buoy with your legs and use only your arms to swim
** Rest the listed amount between reps/laps
***If you don't swim Butterfly, substitute Freestyle

This workout is 1350 yards, or about .82 miles (a swimmer's mile is 1500 meters, or roughly 1650 yards - 66 lengths in a 25 yard pool).

Fit's Tips: If you are new to swimming check out this beginner's program to get you from sitting on the side of the pool to swimming a mile.

Source

From Zero to a Mile: Swimming for Exercise

FitSugar — Mon, 14 May 2007 09:30:00 -0700

When starting a new form of exercise it is always great to have a plan. It is more than beneficial to have a little guidance to give your workouts structure.

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.

I found this wonderful program created by Ruth Kazez. Her 0 - 1650: A mile in 6 Weeks plan is totally doable, all it needs is you.

Here's an example of the workout for the first week.

WEEK one (Three Days):
100 yards...rest for 12 breaths...repeat 3 times.
50 yards...rest for 8 breaths...repeat 3 times.
25 yards...rest for 4 breaths...repeat 3 times.
Total: 700 yards

Doable, right?

Her site is also filled with great swimming tips and workouts. Check it out and start swimming!!!

See you at the pool.

Source

Get It Up - Your Heart Rate, That Is: Swimming

FitSugar — Wed, 19 Sep 2007 04:00:00 -0700

Swimming is an excellent complement to running. Especially if you are cross training to protect the joints of your lower body. Here's a swim workout for you to try. Just print it out, get it wet and stick it to the side of the pool. Remember it is always helpful to have a workout plan.

Warm up:
100 yrds Freestyle - easy
50 yrds kick Freestyle
50 yrds pull Freestyle
TOTAL = 200 yards

The Main Event:
100 yrds Freestyle
50 yrd Freestyle SPRINT
(rest :40)
100 yrds Backstroke
100 yrds Breaststroke
200 yrd Freestyle
50 yrds Freestyle SPRINT
(rest :40)
75 yrds Backstroke
25 yrds Backstroke SPRINT
(rest :30)
75 yrds Breaststroke
25 yrds Backstroke SPRINT
(rest :30)
300 Freestyle
Total = 1100 yards

Cool Down:
50 kick Freestyle
50 kick Breaststroke
50 kick Backstroke
100 Freestyle - easy
Total = 250 yards

TOTAL WORKOUT 1550 yrds
Distance = .94 miles ( a swim mile is 1650 yrds not 1750, so add 100 yards and you are swimming a mile!)

Source

What is the Deal with: Pull Buoy Swim Tool

FitSugar — Tue, 30 Jan 2007 07:30:00 -0800

At most lap pools you can find an assortment of swim gear: kick board, fins, and pull buoys. I was unsure of the pull buoy until I started using swimming as a workout and now everytime I swim I use one.

You just put it between your legs, up as high as possible and swim, or pull, with just your arms - hence the name. I like incorporating the buoy into my workout as a warm up for my arms. I breath less frequently and really concentrate on my stroke. Plus, I know I am working my inner thighs by holding the buoy and I love an exercise that multitasks.

Here's a few pointers:

Point your feet while using a buoy since it reduces your drag allowing you to get full motion out of your pull.
Engage your abs!!! Scoop your belly toward your spine. This give you a straighter bodyline and therefore makes you more efficient.
For a super-duper challenge, hold the buoy with your ankles which will force you to engage your abs so you don't sink.

Get it Up, Your Heart Rate, That Is: Swimming

FitSugar — Thu, 26 Jul 2007 08:45:00 -0700

Summer time means pool time. For a cool workout I suggest swimming! Try this workout and see if you like it. Just print this out, get it wet and stick it to the side of the pool.

Warm up:
100 yrds Freestyle - easy
50 yrds pull Freestyle
25 yrds kick Backstroke
25 yrds kick Freestyle
TOTAL = 200 yards

The Main Event:
200 yrds Freestyle
3 x 100 yrds Favorite Stroke
100 yrds kick Free Style
2 x 100 yrds 2nd Favorite Stroke
50 yrds pull Freestyle
100 yrds 3rd Favorite Stroke
100 yrds Freestyle
Total = 1050 yards

Cool Down:
50 kick Freestyle
50 kick Breast stroke
100 Freestyle - easy
Total = 200 yards

TOTAL WORK 1450 yrds
Distance = .88 miles ( a swim mile is 1650 yrds not 1750, so add 200 yards and you are swimming a mile!)

Get It Up, Your Heart Rate, That Is: Swimming

FitSugar — Tue, 30 Jun 2009 08:04:37 -0700

It's Summer, and that means pool time. Swimming for exercise is a great way to burn calories and stay cool, so I made a workout for you to try. It's a good idea to have your exercise plan in hand when you work out, so print this workout and take it to the pool.

Warmup:
100 yds freestyle - easy
100 yds pull* freestyle
50 yds kick** freestyle
50 yds kick backstroke
50 yds kick breaststroke

The Main Event:
200 yds freestyle (rest: 30)***
100 yds backstroke (rest: 15)
50 yds freestyle (rest: 10)
200 yds medley - your choice of strokes, mix it up

Cooldown:
100 yds kick medley - you choose strokes
100 yds freestyle - easy

TOTAL WORKOUT = 1,100 yards
Distance = .67 miles ( a swimmer's mile is 1,650 yards not 1,750)
Repeat the main event and add an extra 550 yards for a total of 1,650 yards, or a mile!

*Pull: Hold a buoy with your legs and use only your arms to swim
**Kick: Use a kickboard and use just your legs to power yourself across the pool
***Rest the listed amount between reps/laps

Get It Up - Your Heart Rate, That is: Swimming

FitSugar — Wed, 09 May 2007 08:45:00 -0700

Spring is here and it is getting warm!!! Why not swim outdoors to get your body bikini ready? Remember cardio will burn fat all over your body, helping to get you toned and buff for the revealing fashions of summer and swimsuits.

Here's a workout for you to try:

Warm up:
100 yrds Freestyle - easy
50 yrds kick Freestyle
50 yrds kick Backstroke
50 yrds kick Breaststroke
100 yrds pull Freestyle

The Main Event:
400 yrds Freestyle

Sprints
8 x 25 yrds alternating Freestyle, Backstroke, Breaststroke and Butterfly
(rest :10)
Note: If you don't swim Butterfly, substitute Freestyle

100 yrds Backstroke
100 yrds Breaststroke

Cool Down:
50 kick Freestyle
50 kick Backstroke
100 Freestyle - easy

This workout is 1350 yards, or about .82 miles (a swimmer's mile is 1500 meters, or roughly 1650 yards - 66 laps in a 25 yard pool).

Get it Up - Your Heart Rate, That is: Swimming

FitSugar — Wed, 31 Jan 2007 10:54:14 -0800

Winter, in many places, forces us to move our workouts indoors and swimming is the perfect way to stay inside and get your heart rate up.

Here's a workout I did recently. Try it you'll like it.

Warm up:
100 yrds Freestyle - easy
100 yrds kick Freestyle
100 yrds pull Freestyle
100 yrds kick Backstroke

The Main Event:
100 yrds Freestyle
25 yrds Butterfly or Breaststroke
100 yrds Freestyle
50 yrds Backstroke
100 yrds Freestyle
75 yrds Breaststroke

Intervals:
50 yrds Freestyle sprint
(rest :30)
50 yrds Backstroke sprint
(rest :30)
50 yrds Breastroke sprint
(rest :30)

Cool Down:
50 kick Freestyle
50 kick Backstroke
100 Freestyle - easy

Total is 1,200 yards, which equals a little more than 0.68 miles. If you want a longer work out repeat the Main Event for an extra 450 yards, totaling 1650 yards or 0.93 of a mile.

Don't forget to stretch out in the shower when you are done.

Fit's Tip: Print out this workout and take it to the pool with you. It might get a little wet, but paper coach is better than no coach at all.