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

FitSugar — Thu, 09 Oct 2008 05:30:00 -0700

Many of us are starting to move our workouts indoors. Temperatures are cooling off and daylight is becoming increasingly limited; the days are going to get even shorter. One way to move your cardio inside is swimming and here is a fun workout to try. Sprinting intervals are not just for running; they're great for the pool too. I suggest adding some sprints into your swimming workouts to keep things fresh and challenging. Check out this simple workout and try it next time you head to the pool. Better yet, print it out and use it as your excuse to head to the pool. I have even added some kicking sprints to target your legs too.

To see the workout, just

Biking vs. Swimming

FitSugar — Mon, 29 Sep 2008 09:00:00 -0700

For those who prefer not to run due to injured knees, both swimming and biking are great cardio alternatives. Hopping in a pool or on a bike also helps to switch up your routine, so you end up working different muscle groups, which inevitably makes your entire body stronger and helps to prevent injury. How do biking and swimming compare though? Take this quiz to find out. You may have to reach back to your high school math class days to answer some of these.

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Quality Over Quantity

FitSugar — Wed, 17 Sep 2008 10:00:00 -0700

One of the great concepts of Pilates is quality over quantity, and this principle applies to more than just deep ab work. When it comes to forms of cardio, like swimming and cycling, the same idea holds true.

Riding a bike and pulling your body through water are not "natural" movement patterns for humans. Especially when compared to running and walking, two actions our bodies evolved to do. Learning correct form for cycling and swimming is important, more important than pushing your intensity. Learning good form takes time, but if you focus your energies on your technique you will be rewarded with greater efficiency while decreasing your chance of injury. Pretty good pay back don't you think?

Need some help on your strokes. Check out these before you head to the pool. And here are some tips for biking too.

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Stay Cool in the Pool

FitSugar — Sun, 24 Aug 2008 03:00:00 -0700

After watching a week of Olympic world record breaking swimming at the Olympics, doesn't jumping into a pool seem like the thing to do. Even if lap swimming seems unappealing, the intricacies of the synchronized swimmers might inspire you to get in the water and test out your aquatic dance moves.

Swimming is my favorite way to exercise and stay cool. If you are starting to see the pool as a workout resource, then check out these swim workouts. However, if you are just beginning to swim for exercise, then you should start with the six week Zero to a Mile swim program.

If swimming laps isn't for you, then you can see how many calories you can burn by treading water if you

Into Swimming? Avoid Swimmer's Ear

FitSugar — Thu, 21 Aug 2008 13:00:00 -0700

If Michael Phelps and Dara Torres have inspired you to hit the pool, let me warn you about an unwanted side effect of spending lots of time in the water — swimmer's ear. When your ear is exposed to excess moisture, (whether you're swimming or bathing), water can stay trapped in your ear canal. Then the skin inside your ear can become soggy and begin to break down. When this happens, water dilutes the acidity of the ear canal allowing bacteria or fungi to penetrate the skin, causing a painful swimmer's ear infection. Actually, you don't even have to be near water in order to contract swimmer's ear since anything that causes a break in the skin of your ear canal can lead to this infection. That's why cleaning your ear with a cotton swab (or sticking anything else in your ear for that matter) is not recommended. Once there's damage to the skin, you're at risk for an infection.

To find out how you can prevent swimmer's ear

8 for 8 in '08 and Other Olympic News

FitSugar — Mon, 18 Aug 2008 03:00:00 -0700

In case you missed it, and I honestly don't know how you could have, swimmer Michael Phelps accomplished what he set out to do and won eight gold medals in Beijing. Phelps won more gold medals than any other athlete during one Olympic games. Wow! It has been truly amazing to watch history in the making.

Other swimming news, the oldest female swimmer to ever compete in the Olympics Dara Torres (age 41) won three silver medals. She lost the gold in her signature event, the 50m freestyle by .01 seconds to 24-year-old German Britta Steffan. Torres joked that she shouldn't have filed her nails that day. After this most recent comeback, Dara will be retiring from competitive swimming and is looking forward to taking her 2-year-old daughter to school next week.

To see more Olympic news including track and field and gymnastics

Get Your Butt in Gear: Team Speedo USA Collection

FitSugar — Fri, 15 Aug 2008 13:00:00 -0700

Before we all came down with Michael Phelps fever, I told you about the Speedo LZR Racer, hailed as the world's fastest swimsuit. If you've been watching the Olympics, by now you are intimately familiar with the $550 full-body suit that all the swimmers are wearing.

If you want an LZR of your very own, you'll have to wait until October, but you can preorder one now on Speedo's website. The aquawoman one piece comes in three styles: the High Neck Bodyskin ($550), the Recordbreaker Kneeskin ($425), and Recordbreaker Bodyskin ($475). If only we could get a sassy stars and stripes version like Natalie Coughlin's.

Speedo also has a fun selection of other Team USA gear, most of which is a lot more colorful and a lot less serious. Even if you aren't a swimmer, wouldn't you love to get your butt into these USA Terry Shorts ($24)? Take a look at some of my favorite finds below.

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Where in the World Is Dara Torres?

FitSugar — Fri, 15 Aug 2008 03:00:00 -0700

I have been officially diagnosed with Olympic swimming fever. How about you? Superstar Michael Phelps is all over the news, breaking records left and right, but where in the world is Dara Torres.

The comeback ~~kid~~ mom was all over the media prior to the games, but since she is only competing in two Olympic events we've had to wait almost a week to see her swim again. Dara anchored the silver winning 4x100 relay team last Sunday, but her signature event is the 50 meter freestyle. Preliminary heats start today, August 15, and she will race in the 10th heat at 6:51 p.m. Beijing time. The semifinals will be held on Saturday and the finals on Sunday. I do so hope she makes it to the finals.

To see how Dara's qualifying time compares to the world record

Train Like Backstroke Champ Natalie Coughlin

FitSugar — Tue, 12 Aug 2008 11:10:00 -0700

Congrats to Natalie Coughlin, the reigning Olympic queen of the 100-meter backstroke! A stroke I have learned to love.

Coughlin is the first woman to win repeat gold medals in this event, which is impressive considering her world record was broken in the semifinals by college rival, Kirsty Conventry of Zimbabwe, and that Natalie was having trouble swimming straight. I have that problem too and am so happy to know I have something in common with this Olympian.

If you are looking to improve your backstroke, Natalie suggests the one-arm drill. To see how to the drill is done just

Olympic Pick-Me-Ups

FitSugar — Mon, 11 Aug 2008 12:10:00 -0700

After watching the US women's gymnastics team take a few painful tumbles last night, my mood picked up considerably while watching swimming. The US men's 4x100 meter freestyle relay had me on the edge of my seat and tense for just over three minutes — 3:08.24 to be exact — and their win had me dancing in my living room at midnight.

The US relay team beat their French rivals and broke a world's record while winning the gold. The winning team included Michael Phelps as well as Garrett Weber-Gale, Cullen Jones, and Jason Lezak, and the win puts Phelps one medal closer to his goal of taking home eight. The win was infectious and hopefully will inspire the rest of the swim to victory as well.

The Olympic drama spans the spectrum from international rivalry to losing wedding rings mid play. To hear if beach volleyball star Kerri Walsh's found her wedding band in the sand

Swim Like Michael Phelps, or at Least Try

FitSugar — Fri, 08 Aug 2008 05:30:00 -0700

Michael Phelps is one of the fastest swimmers in the world and he's got his eye on eight gold medals in the 2008 Olympics. A lot of folks joke that he's got gills; I'm not sure about that but one thing that he definitely does have is a good training program.

His coach Bob Bowman, head coach for the unstoppable University of Michigan swim team, recently gave some tips on what Michael does to perform his best. For tips that you may want to try adding to your swimming routine next time you take a dip, just

Swim Tip: Make One of Your Laps All About Your Legs

FitSugar — Tue, 05 Aug 2008 12:00:00 -0700

Don't get me wrong. I love that swimming is a total body workout, but sometimes I miss that intense lower-body burn that I get from a good run or bike ride. If you want to increase the intensity of your swim workout, especially in your legs, try this. After every three regular laps, do a kicking lap. That means you keep you arms either at your sides or straight in front of you (like Superwoman), and propel your body through the water solely with the movement of your legs. It doesn't matter what kind of kicks you do, but my favorite is scissor kicking so my legs feel like they're working equally.

At first it'll be really tough to do an entire lap of kicking, so start off by swimming as much of the lap with your legs as you can. Pretty soon, you'll find your legs gaining strength and endurance. Not only are these kicking laps great for toning your quads, hamstrings, bum, and lower back, but I've found that when I go back to swimming using my entire body, I feel much faster and and more powerful overall.

Fit's Tip: If your gym has them, you can use a kickboard to help your torso stay afloat. It'll help you concentrate on just kicking your legs.

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Jump into ClubSwim!

FitSugar — Thu, 17 Jul 2008 10:00:00 -0700

During the dog days of Summer, I am always looking for a pool to jump in, especially now that I am all pumped up about Olympic swimming this August. Being that I don't have a pool of my own and neither does my gym, I am always wondering what local pools are available for public use.

ClubSwim.com offers an easy search tool to find local pools in your area. Not only will the results turn up pools within a 15-mile radius, but you can also find out which clubs are public, members only, have indoor and/or outdoor pools, and more. I was shocked to see how many pools were in my area that I didn't even know existed. Check it out today and you may be doing laps (or just splashing around with your kids) this weekend.

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DrSugar Answers: Deadly Pools?

FitSugar — Fri, 11 Jul 2008 08:00:00 -0700

DrSugar is in the house and answering your questions.

DrSugar,
I have a friend who was banned from swimming as a child. She grew up with a pool in her backyard and developed a serious ear infection that landed her in the hospital. Her doctor told her that if she ever swam again she could die. Is this lifelong ban from swimming warranted? Is there such an ear infection that could kill you? I cannot imagine not swimming.
Missing Mermaid

To see DrSugar's answer, just

Train Like an Olympian

FitSugar — Thu, 10 Jul 2008 03:30:00 -0700

I am always impressed by the feats of Olympic athletes as they compete. Almost equally impressive are their training schedules. When working out as a job with winning a gold medal as a goal, gym time is longer than my typical 60 minutes. Swimmer Kim Vandenberg, of 200m butterfly fame, recently shared her daily regimen with Women's Health and here are the highlights:

Wake up: 5:15 a.m.
Pool time: 6 a.m. to 8 a.m.
Weights and Stretching: 8:15 to 9:15
Pool time: 1:30 p.m. to 3:30 p.m. (in Spring and Summer)
Extra cardio: 30 to 40 minutes on elliptical (occasionally)
Pilates: One to two nights a week
Bedtime: Between 9 p.m. and 10 p.m.

To see what Kim eats while she trains like a champ, just

Get It Up, Your Heart Rate That Is: Freestyle Swim

FitSugar — Wed, 09 Jul 2008 05:30:00 -0700

Is it just me, or does Dara Torres inspire you to dive into a pool for your next workout?

Swimming is one of my favorite forms of exercise. To me nothing beats swimming laps in an outdoor pool on a hot Summer afternoon. Plus, working my arms in the pool makes me want to show off my shoulders in a cute sleeveless dress.

To see the fun workout, featuring Dara's stroke freestyle just

Get Motivated: 41-Year-Old Swimmer Goes for Olympic Gold

FitSugar — Tue, 01 Jul 2008 10:00:00 -0700

Need a little motivation to get off your butt these days? How about Dara Torres? This Olympic swimmer is coming out of retirement for hopes at swimming in the Olympics this August. Not only is Torres a new mom, but she's 41 and if she makes the team, she'll be the oldest swimmer to compete in the Olympics, ever. If Torres makes it to the games this August, it will mark 24 years since she competed in her first Olympic games. Check her out.

How cool is that? The swimming trials are going on now and I'm cheering Torres on! She's so inspiring in fitness and in life. Now I've got the itch to hit the pool! What about you?

Pool Push-Ups

FitSugar — Thu, 19 Jun 2008 12:00:00 -0700

I feel like the most effective arm exercise in the world is the push-up and just because you are working out in a pool doesn't mean you have to skip them. Doesn't that make you happy? You can do a push-up variation using the side of the pool.

To learn how to do pool push-ups,

Swimmer's Issue: Allergy to Cold Water?

FitSugar — Wed, 18 Jun 2008 11:00:00 -0700

I've been swimming a lot lately and after a workout last week, one of the other ladies was asking me about where I got my bathing suit. I couldn't help but notice her skin. I said, "I'm no doctor, but I think you've broken out in hives." She just laughed and said that it always happens when she swims in cold water. I couldn't believed she was so nonchalant about it, since her body looked like a range of moguls on a Black Diamond ski trail. She said it doesn't hurt and always goes away, so she thought it wasn't a big deal.

When I went home, I couldn't get that image of her hive-covered skin out of my mind, so I decided to do a little Internet research. In the medical world, this condition is called physical urticaria. To see the risks it poses,

Swimming vs. Jogging

FitSugar — Thu, 29 May 2008 05:30:00 -0700

If you're into mixing up your cardio by including swimming and running in your routine, then you'll probably want to know how the two compare. Take this quiz to test what you know.

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How Old Were You When You Learned to Swim?

FitSugar — Mon, 26 May 2008 03:30:00 -0700

When I was growing up the swim club where I learned to swim opened Memorial Day weekend. There was lots of fanfare and ice cream cones. I began taking swim lessons early, once I overcame my deep fear of water (I thought sharks could live in pools – I was 3-years old and quite irrational). Now, I love swimming and count it as one of my favorite forms of cardio. In my nostalgic mood, I was wondering . . . Source

Weekend Well-being: Don't Drink the Pool Water

FitSugar — Sat, 24 May 2008 03:00:00 -0700

I know it seems like common sense, but don't drink pool water. Chlorine doesn't kill germs and bacteria instantaneously, and there are chlorine resistant parasites that could be hanging out in the water. The number of cases of Crypto, one of those chlorine resistant parasites, has tripled in the last three years.

Children and pregnant women are especially susceptible. Remember to shower with soap before and after swimming. If you cool off in a pool with your kids, definitely add, "Don't drink the pool water," to the pool rules you review before jumping in.

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Where to Start: From Zero to a Mile Swim Plan for Newbies

FitSugar — Tue, 20 May 2008 05:30:00 -0700

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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Learn to Love: Breathing Both Ways

FitSugar — Tue, 06 May 2008 03:30:00 -0700

Have I mentioned lately that I love swimming and that it feels like I am dancing a duet with the water? Another thing to love when it comes to swimming is breathing to both sides – it is really helpful if you are swimming for exercise. I know trying to breathe on the side you aren't used to feels extremely awkward and uncomfortable, but in the long run it is well worth conquering the skill of bilateral breathing.

The benefits of breathing to both sides might just convince you to try it, and they are:

Balancing out your stroke, so you are not working out lopsided.
Building symmetrical musculature on your back and arms (asymmetrical strength can lead to over use injuries).
Easing neck pain from always rotating to just one side.
If you swim in open water (as you would in a triathlon), you will be able to check for landmarks, avoid splashes from other swimmers as well as waves.

So next time you are swimming laps, practice breathing to the other side - once you are in the pool you will know immediately which side that is.

To see a few drills you can use to practice your bilateral breathing,

Sporty Swimsuits

FitSugar — Fri, 02 May 2008 15:11:57 -0700

Hot days will soon be upon us and that means hanging out and playing in the water. If you like being active in water, you definitely don't want to let it all hang out or fall out. Check out these swimsuits that'll keep you covered while you play in the waves.

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Get It Up, Your Heart Rate That Is: Run and Swim

FitSugar — Mon, 28 Apr 2008 04:30:00 -0700

I love mixing it up at the gym and have been running for 20 minutes, stretching, then swimming for 20 minutes. It is great to work my legs while running and then my arms while swimming. Cross training is the best way to avoid injury too. Plus it feels great to jump into the pool after running.

Time	Speed	Incline	RPE*
0:00-5:00	3.0	1.0	1-3
5:00-10:00	5.0	1.0	4-7
10:00-15:00	6.0	1.0	6-8
15:00-18:00	6.5	1.0	7-9
18:00-20:00	5.5	1.0	5-7
20:00-25:00	4:00	3.0	4-5

Stretch: Quads, hamstrings, calves, feet, back, shoulders and chest

To see what you do in the pool just

Swim Tip: Swim Downhill

FitSugar — Wed, 23 Apr 2008 03:30:00 -0700

I have been on a swimming kick lately and am just loving it. I was lucky enough to work out with a friend who swam competitively in college and she gave me this little piece of advice, "swim downhill" when doing freestyle. It sounds crazy since pools are flat, but the image helps you become more hydrodynamic (a word my swimming buddy is quite fond of).

Most of us swim as if we're going uphill, with the pelvis lower in the water than the head. From teaching Pilates I know that the head position will affect the position of the pelvis. Putting your head halfway in the water, instead of just to your hairline, works wonders for aligning the pelvis, spine and skull. You should be looking at the bottom of the pool, not the walls. Fear not about running into the wall. The bottom of most lap pools have lines painted on the bottom to warn you that the wall is near.

Try it next time you are at the pool. Just imagine you are swimming downhill. It's kind of trippy – the bottom of the pool starts to look like it has a slant to it.

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Aquatic Climbing Wall: Cool or Not?

FitSugar — Thu, 03 Apr 2008 13:30:00 -0700

This 10-foot Aquatic Climbing Wall ($8,000) combines two great warm-weather activities: rock climbing and swimming. It builds upper-body strength and takes the danger out of climbing, since if you fall, you just splash into the pool. If money weren't an object, would you go for a climb on this device?

Aquatic Climbing Wall: Cool or Not?

Cool!

Not Cool!

Undecided — Please share

The High Price of Speed: Speedo's LZR Racer

FitSugar — Thu, 27 Mar 2008 02:00:00 -0700

When it comes to racing, any kind of drag can be a real drag, especially in the pool. To decrease dreaded drag, Speedo has engineered the LZR Racer, billed as the "world’s fastest swimsuit." Considering that 14 world records have been broken since mid-February and 13 of those swimmers were wearing LZR, that claim just might be true.

I think the suit looks like an updated, yet colorless version of Aquaman's costume, and I mean that as a compliment. The suit, which fits like an extra layer of skin, supports the swimmers body keeping it in optimum position and the seams are ultrasonically welded together to reduce drag. Sounds super high tech, right? Although FINA, the governing body of the sport, initially approved the suit for competition, they are now reconsidering. It seems there might be some buoyancy issues as well as availability. You can pre-order a LZR Racer to be delivered "on or about July 30, 2008" according to Speedo's website, so the suits will be available to everyone just before the Beijing games. The elite suit comes with an elite price, this high neck version shown above will set you back $550. But that is the high price of speed.

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Have a Plan, a Swim Plan That Is

FitSugar — Thu, 20 Mar 2008 13:30:00 -0700

If you're looking to start swimming for exercise but really have no idea where to start then you should definitely check out Swimplan.com — a free online swim planner. All you have to do is register (free and easy) and fill out some information on your basic swimming abilities. In return they'll send you a weekly personalized swimming fitness workout. What's more? Even if you're not a beginner you can find workouts for intermediate, master, squad, and competitive swimmers. Check it out here.

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Yoga Poses for Swimmers

FitSugar — Wed, 12 Mar 2008 12:30:00 -0700

If swimming is one of your favorite cardio exercises, you probably suffer from tight shoulders and a tense upper back. Here are some yoga moves to stretch, strengthen, and open those areas.

Swim Tip: Full Speed Ahead

FitSugar — Wed, 13 Feb 2008 08:45:00 -0800

I just bought a new suit for lap swimming and while it is not very fashionable, I feel like it helps me swim very fast. One thing that also helps with speed when swimming freestyle, aside from a shiny black racer back suit, is keeping your nose pointed toward the bottom of the pool. This will aim the top of your head toward the direction you are swimming. Another way to think about it is to "hang" your head. You don't need to hold it up. Cranking your head forward creates unwanted neck tension and also makes you less efficient. You want to try to maintain a straight line between your head and your spine.

Now if you're looking to swim so you can put this tip to work, try this workout: Get It Up - Your Heart Rate, That Is: Swimming.

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Get in Gear: Aqua Power Ankle Weights

FitSugar — Tue, 12 Feb 2008 02:00:00 -0800

Swimming is one of the greatest types of cardio because you can work your body, but you never have to worry about getting too hot. After doing laps, while my muscles are warmed up, I like to do some strength training moves while I'm still in the pool. If you strap on these Aqua Power Ankle Swim Weights ($38.33), you can feel an amazing burn with the water exercises you already do, like leg lifts, walking in the water, or you can hold onto the edge of the pool and kick. They're great if you like running on the bottom of the pool, or deep water running.

The cool thing about these weights is that they come with five, one pound weights for each ankle, so you can add or remove as many as you want, and change them easily between exercises. They're great if you're bored in the pool and want to try something new. You'll strengthen and tone your muscles and make an already tough workout a little bit more challenging.

You Asked: Swimming and Weight Loss

FitSugar — Wed, 23 Jan 2008 04:00:00 -0800

You're asking and I'm answering . . .
Hi Fit!
I already have a regular, fairly vigorous weekly fitness routine including spin classes, yoga/Pilates and weight training, but I'd like to incorporate some variety. I was thinking about swimming, but I keep hearing that swimming isn't very good as a cardio/weight-loss activity. I am just wondering if you knew whether the "warnings" against swimming as a "bad" form of exercise are valid?

Thanks!
– Investigating Swimming Sei

I have heard swimming much maligned as a form of exercise, and like most things in this complicated world of ours there are both pros and cons to swimming.

It is a full body exercise, but most of the work taxes the upper body so the lower body isn't challenged much. Because our leg muscles are the largest muscle group in our bodies, swimming doesn't work your total muscle mass. Swimming is also a non-weight bearing exercise, so while it doesn't help maintain bone density and ward off osteoporosis, it saves your feet, ankles and knee joints from wear and tear. These two reasons are why I think swimming is a perfect complement to running, since running works the legs and can over tax the knee joints.

To see the effects of swimming on weight loss

Into Swimming? Don't Give Up Your Tunes

FitSugar — Mon, 21 Jan 2008 02:00:00 -0800

Many of us who run, walk, cycle or use cardio machines can't live without listening to music while we work out. So why should it be any different for swimming and water sports? Check out what you'll need to waterproof your music.

These cases from H20 Audio ($39.99 - $79.99) are waterproof for your iPod Nano or Shuffle up to 10 feet. They're lightweight, fully sealed, and won't break open if they fall.

You'll also need waterproof headphones that are compatible with these water-tight cases. To see them

Sick of Laps? Try These in the Pool

FitSugar — Mon, 07 Jan 2008 13:30:00 -0800

Swimming is a great form of exercise, but when you're in the pool you can get bored and dizzy just swimming back and forth doing laps. Why not try these exercises to challenge different muscle groups while in the water? These exercises also double as warm-up and cool-down moves.

Hold on to the side of the pool and work on kicking your legs — do flutter and frog kicks. Kind of like using a kickboard but oddly more fun.
You can also use the edge of the pool to keep your balance while doing leg lifts to work the muscles in your tummy, legs, and bottom. On each leg, do ten sets each of lifting your leg in front of you, to the side, and behind you.
Run in the water to increase your heart rate.
Tread water to improve your arm and leg strength.
Just for fun, try doing a handstand or walking on your hands on the bottom of the pool. It's easier to practice your balance as compared to doing it on land.

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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.

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Cross Training For Cyclists and Swimmers

FitSugar — Wed, 21 Nov 2007 10:15:00 -0800

If you spend hours a week on a bike or in a pool that is great. Your knees probably love you for it. However, here is a gentle reminder to add a little variety to your routine with cross-training work. Cross training not only helps battle boredom, but it also keeps you a well-rounded athlete.

Coach Chris Carmichael (he coached Lance Armstrong) provides these simple suggestions:

Get on your feet: Develop neglected hip-stabilizer muscles with activities that require lateral (side-to-side) movements: racquet sports, basketball, skating, cross-country skiing, and trail running.
Don't forget to stretch: Cyclists should spend considerable time working on flexibility, as the typical cycling position can lead to chronically tight hamstrings, glutes, and back muscles. Swimmers need to make sure their shoulders stay flexible as well.
Core stability: If you’re going to hit the gym, work primarily on core stability. From a time standpoint, this will provide the biggest impact on your sport-specific performance.

Fit's Tip: Since we're heading into a four-day weekend, it should be a bit easier to find the time to mix up your routine.

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Get It Up, Your Heart Rate That Is: Swimming

FitSugar — Wed, 24 Oct 2007 04:00:00 -0700

After spending all summer running outdoors, I am moving part of my workout indoors and into a pool. Here is a basic swim workout that is great if you are new to swimming laps as a form of cardio.

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

The Main Event:
200 yrds Freestyle (rest :30)
100 yrds Back stroke (rest: 15)
50 yrds Freestyle (rest :10)
200 yrds Medley – your choice of strokes, mix it up

Cool down:
100 yrds kick Medley – you choose strokes
100 yrds Freestyle - easy

TOTAL WORKOUT = 1,100
Distance = .67 miles ( a swim mile is 1650 yrds not 1750)
Repeat the Main Event and add an extra 550 yards for a total of 1650 yards, or a mile!

Fit's Tip: I think it is a good idea to have your exercise plan in hand when you workout. Just print out this workout. Get it wet and stick it on the side of the pool.

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Hair Loss From Swimming

FitSugar — Wed, 10 Oct 2007 12:30:00 -0700

I have heard many excuses for avoiding swimming. Since it is one of my favorite workouts, I defend it vigorously. One excuse I have heard over and over is that swimming in chlorine makes your hair fall out.

If this is the reason you talk yourself out of swimming laps, just take the quiz and see if it is a legitimate excuse or not.

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Janet Evans Swam Through Pregnancy

FitSugar — Tue, 02 Oct 2007 08:45:00 -0700

I've always been a Janet Evans fan and can still remember the tears in my eyes when she won that gold medal in Barcelona. Olympic swimmer or not, Evans still needed to find a way to keep fit while pregnant and she turned to the best form of exercise that she knew - swimming.

She recently talked with People about how swimming during and after pregnancy helped keep the baby weight off.

Here are highlights:

When it came to exercising while she was pregnant with daughter Sydney, four-time Olympic gold medalist Janet Evans did what came naturally: She got in the swimming pool.

"I swam throughout my pregnancy and basically 10 days after she was born," Evans, 36, told PEOPLE at the 22nd Annual Great Sports Legends Dinner in New York City last week. "Swimming throughout the pregnancy really kept me fit and made it easier. And my OB said it was the best thing that I could do."

I love hearing about how everyone needs to do a little something to stay fit while pregnant. I think the real key is finding what works for you and sticking with it. If you think that swimming will be the right fit for you, then check out this swimming routine I created.

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FitSugar Follow Up: Speedo Sexy Backs on Sale

FitSugar — Fri, 21 Sep 2007 03:30:00 -0700

Way back in May, when summer was more than a memory, I posted about Speedo swimsuits with very sexy backs. These suits have evolved beyond the racer back of my youth. Well, since it is the end of swimming season (at least outdoors), these suits are all now on sale. Originally $98, most styles are now marked down for a savings of $40 to $50. The sizes in some styles are unfortunately limited - the early bird ~~pays full price~~ catches the worm.

You can buy them directly from Speedo. Then test your new suit out with the latest swimming workout.

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!)

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Freestyle Tip: Swim Your Edge

FitSugar — Tue, 11 Sep 2007 09:30:00 -0700

The first swimming stroke most of us learn is freestyle, aka the crawl. Most of us still "crawl" along as we swim our laps, but learning a little technique goes a long way - literally.

When swimming freestyle your body should roll and rotate along the axis of your spine. Try this image on for size: you are a screw drilling through the water, not a sled being pulled by just your arms.

When your right arm is in front of your body, about to pull back or stroke, your torso should be rotated to your right side and oriented toward the bottom of the pool (or lake if you swim in nature - lucky you). So the right "edge" of your body, from shoulder to hip is pointed downward and the left side is up. Rotating like this will help make your strokes more efficient and your swimming faster!

Fit's Tip: Alternating your breathing side will greatly facilitate this rolling action. For tips on that, check out: Learn to Love: Bilateral Breathing.

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Women Only Triathlons

FitSugar — Thu, 23 Aug 2007 04:00:00 -0700

Are you searching for a race to compete in? Interested in training for a triathlon since cross training decreases your chance of getting injured? Looking to participate in a women's only event? If you answered yes to any or all of the above questions you should definitely check out the website Her Tri Find.

This site has a list of upcoming triathlons listed by date. Scroll through and see if there is an upcoming event in your area. You can even register online for most races using Active.com.

Many of the races take place soon, so check out the site and let me know if you sign up for anything!

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Summer Exercises Calorie by Calorie

FitSugar — Mon, 20 Aug 2007 17:15:00 -0700

If you're like me, when summer is nearing to an end, I get a little sad thinking about all the fun outdoor activities I won't be able to do once the weather cools down. So here's a little kick in the pants to motivate you to get out and enjoy (or try) these sunshiny weather workouts before it's too late.

Summer sports and activities are some of my favorites because even though you're working every inch of your body, you may not even realize it because you're having so much fun. Just be sure to take precautions so you don't get a sunburn (which can lead to skin cancer), become dehydrated, or get heat stroke.

Want to see how many calories a person burns doing 30 minutes of each? Then

Don't Let Bad Knees Keep You From Exercising

FitSugar — Thu, 02 Aug 2007 08:45:00 -0700

We all contend with our own set of unique fitness road blocks. If knee pain is keeping you from exercising, I am here to tell you that there are options.

I would also suggest that you consult with a physician or physical therapist to figure out what is causing your pain. If you know the root of the problem you can hopefully, address the issue with rehabilitative exercises. Strengthening muscles in your legs can help protect your knees.

The name of the game is finding low-impact to no-impact exercise. Swimming and water aerobics are both great ways to get your heart rate up without compromising your knees. When swimming laps, just omit the push-off from the wall. Not only will this protect your knees, but ultimately give you a better workout since you won't be using momentum from your push to start your lap. If you are new to swimming, here is a From Zero to a Mile: Swimming for Exercise program to get you started.

Biking is another option. Experiment with a stationary bike at a gym if you can and keep the bike in a low gear so you are peddling without a lot of tension. Walking is a great form of low impact exercise, and it should not be underrated.

Whatever exercise form you choose (you can choose them all too), ease into it. Take care of your knees and they will take care of you.

Foggy Goggles Be Gone!

FitSugar — Tue, 31 Jul 2007 13:30:00 -0700

While I love swimming for exercise, I hate foggy goggles. I don't know about you but I like to see where I am going. Why do they fog over so much? Well, just like a cold beer can sweats on the outside in warmer weather, the inside of your goggles sweat because the outside water is colder.

Unless you are swimming in water that is 98.6 degrees, you are going to have to deal with the fogging over of your goggles. Here are a few ways to deal with the inevitable.

Easy, convenient and a little gross, a little spit in your goggles can go a long way toward fighting off the fog. Technically speaking, saliva decreases the surface tension on the inside of your goggles so they don't fog but rather form water droplets that slide to the bottom of the goggles.
Use anti-fog spray. TRY makes an anti-fog spray that you can buy for about $3. Look for it at your local swim shop, or sporting goods store.
Rub the inside of your goggles with liquid dish detergent or baby shampoo and thoroughly rinse off.
You can always try goggles labeled "anti-fog." Unfortunately for me, they have never worked although other swimmers swear by them.

If you have a unique way of dealing with your foggy goggles, please share it in the comment section below.

Source

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!)

Speed Conversion for Biking, Running, Swimming

FitSugar — Wed, 25 Jul 2007 13:30:00 -0700

Sometimes I am just plain curious how fast I am running. I feel like I am running like the wind, but I want to know my rate in miles per hour, just as if I were a car. Yep, sometimes I imagine I am a car running with feet instead of driving on wheels. Whatever keeps me moving works no matter how silly it may sound.

Lucky for me, Sugar user adelka sent me the link to a speed conversion site, since she was curious too. The Triathlon Conversion Table is simple to use and will convert your pace to miles or kilometers per hour - no matter if you are on foot, bike or in the pool. It is a triathlon site after all so running, biking and swimming conversions are all available. Type in your distance and time and it will compute your speed and pace. Super Cool!

I think it is fun to track times and I find numbers can be pretty motivating. Check it out and see for yourself.