What Does a Swimming Program Look Like?

I suggest starting with an interval program, since few people can swim continuously for the recommended duration if they have not already been doing some swimming (table 3.10). The upper body tends to decondition more rapidly than the legs. Swimming is not a functional activity, whereas people do some walking every day even if they are not training. Set a baseline, just as you would with the other activities. You can do the test identified in chapter 2, or you can simply see how many laps you can swim without stopping. This number will then become your initial interval length; if you can swim four laps without stopping, then you will try for four laps each time, resting between intervals. I recommend varying your stroke, which not only decreases the amount of stress from specific motions, but also makes the exercise more interesting.

If you are already doing some swimming, then you can start progressing up to the optimal 30 to 60 minutes of continuous activity. As you will see in the example in table 3.11, I make interval training part of the sessions, using longer intervals, to keep the program interesting. I also suggest alternating strokes during the intervals and including some kicking (with or without a kickboard) and pulling (using pull buoys to support your lower-body weight) in the routine. Diversifying your program decreases boredom and perhaps lowers the risk of overuse injuries caused by employing only one stroke.