How to Create a Swimming Workout Schedule

If you intend to exercise by swimming, it takes dedication and a solid routine. Swimming is low impact and often enjoyable, but it can be less effective than other forms of exercise unless you can commit to a regular schedule. If you create a schedule and stick with it, it improves the effectiveness of your workout and it will establish swimming as a regular habit that will last the rest of your life.

Difficulty: Moderately Easy

Instructions

1. Plan to swim for at least 30 minutes, and allow 5 to 10 minutes for stretching before your workout. If you're already in decent shape and you can afford the time, schedule 60 minutes for your workout.

2. Divide your swimming schedule into different lap sets. When you're starting, you should aim to finish 5 laps at a time, then rest. As you get better at swimming, you can finish larger sets--good swimmers can do 25 to 30 laps without stopping.

3. Time yourself while swimming: a workout schedule is more effective the longer you can maintain a steady pace. Start by swimming for 30 seconds and resting for 30 seconds, repeating the cycle 10 times. When you can do it easily, increase the swimming time (to 45 seconds, then a minute, then 90 seconds) while reducing the rest time (to 20 seconds, then 15, then 10).

4. Incorporate different strokes into your lap sets. Start by completing 4 laps of freestyle, then one lap of a less intensive stroke, such as breast stroke, side stroke or back stroke. Then rest and begin your next set.

5. Devote the last 10 to 15 minutes of your swimming schedule to kickboarding exercises. Using the kickboard is an excellent way to perform muscle-toning exercises.

6. Schedule specific days of the week for swimming. Begin with a schedule of 2 to 3 days a week, then increase it as you improve and feel more comfortable handling a bigger workout schedule. Each workout should last at least 30 to 60 minutes.

7. Swim with a partner. Setting a schedule becomes much more effective when you have a friend or a workout partner to keep you company and help you stay motivated. Not only will they help you stick to the routine, but they can also provide friendly incentive to help improve your swim time and strokes. If your partner is swimming faster than you, it will encourage you to pick up your pace.

Tips & Warnings

• Create fitness goals. Nothing makes a better motivator than challenging yet achievable goals: how fast you can swim a lap, how long you can swim before resting and how honed and natural can you make your swimming movements? Plan for steady improvements as you swim, but don't overexert or push yourself too hard: your expectations should be reasonable to help establish a good workout schedule.
• If you find yourself growing bored with repetitive styles, mix your strokes up or vary them from workout to workout.
• Make sure you maintain a reasonable comfort level. When you create a schedule, it means staying motivated enough to keep at it: if you push too hard and over-exert yourself, you'll have to cut your routine short, which makes it harder to get back into the rhythm. The more comfortable you are with the routine, the longer you'll stay at it and the more effective it will be.

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