Swimming

Swimming is an excellent exercise for overall fitness. Because the water supports your body weight, swimming is a great cross-training exercise for running and other gravity-intense activities. Swimming is also an alternative for people with orthopedic problems or those who are in rehabilitation.

Beginning a Swim Program

For swimming to be the primary mode of exercise, a swimmer must be skilled. Unskilled swimmers are very inefficient. To emphasize the energy expenditure during a swim, swimming 1/4 mile, or 440 meters, is equivalent to jogging 1 mile. Therefore, it is very likely that an inexperienced swimmer will not be able to swim continuously for 20 to 30 minutes. Knowing this, if you are unfamiliar with the basic swimming strokes, focus on your technique by taking lessons.

If you have never swum, start by walking or jogging the width of the pool in chest deep water using any flotation device you want. Once you can complete two to four, 5-10 minute exercise bouts within your target HR zone, progress to swimming exercises. Try walking or jogging the width of the pool and swimming back, again using a flotation device. Gradually decrease the distance you walk or jog and increase the distance you swim until you can swim four widths without stopping.

Once you have reached this point, begin swimming the lengths of the pool (1 length = 25 meters; roughly 25 yards). Start by alternating a 25 meter swim with a 30 second rest. Gradually increase the number of lengths you swim without a rest, until you can swim continuously for 20-30 minutes. Then you will have a good base for increasing your distance or pace. Table 6-4 outlines a 10-week swim program for intermediate swimmers.

 

Table 6-4. Swim Program to Build Your Distance

Week	Distance	Number	Frequency	Goal Time
	(meters)	of Lengths	(Days/Week)	(minutes)
1	300	12	4	12
2	300	12	4	10
3	400	16	4	13
4	400	16	4	12
5	500	20	4	14
6	500	20	4	13
7	600	24	4	16
8	700	28	4	19
9	800	32	4	22
10	900	36	4	22.5

Table taken from OPNAVINST 6110.1D, Jan 1990, p 17.

Interval Training

Pool sessions with a pace clock allow you to design workouts that vary in intensity and emphasis, as well as provide good feedback. While runners often go for long steady runs, a swimmer training this way becomes slow and inefficient. This is due to the inability to increase your respiratory rate during most swim strokes. Since performance can be hindered by limited oxygen or excessive amounts of carbon dioxide, interval training is ideal for swimming. As mentioned in Chapter 5, intervals can train both the anaerobic and aerobic energy systems depending on the time ratio between recovery and work intervals. For swim intervals, swim at a set intensity during the work interval (usually 50-100 yards) then rest during the recovery interval. The basics of interval training include:

♦ To stimulate aerobic adaptations, recovery intervals should be
less than 15 seconds. Short rest intervals keep the aerobic system
functioning, particularly during the initial recovery.

♦ To stimulate anaerobic adaptations, recovery intervals should be
longer than one minute, up to twice the duration of the work
interval. These effects occur independent of distance or pace. The
longer the recovery interval between work intervals the greater
the reliance on the anaerobic system.

Open-Water Swimming

Open-water swimming can be a very challenging and rewarding workout. But before heading out to sea, you should be able to swim at least one mile continuously, and consistently, in a lap pool. When swimming in open water you are faced with many safety issues not addressed in pool training, so follow these safety rules:

♦ Ask lifeguards or locals about the safety of the area. (Are there
any strong currents or riptides? What marine life is in the area?
Avoid areas where sharks have been spotted.)

♦ Walk the beach along the course you will be swimming. Look at
buoys, surfers, and other swimmers to gauge the direction and
strength of the current. Pick landmarks (houses or lifeguard
stations) to use as markers while you are swimming.

♦ Wear proper gear for open-water swimming, including: a
comfortable, unrestricted suit (a wet suit in cold water); a swim
cap; goggles with UVA/UVB protection; water gloves and fins.
Use a waterproof sunscreen all over your body.

♦ Never swim alone, especially in unfamiliar waters. Ask someone
familiar with the waters to accompany you. On your first outing,
swim just past the breaking waves. As you feel more comfortable,
gradually move further out.

♦ Follow the shoreline as your primary guide, staying 100 to 150
yards outside the breaking waves. Check your distance from the
shoreline as you turn your head to breathe. Swim toward an
unmoving target in the distance so you do not get off course.
Check your position with this target every 50 to 100 yards and
adjust your course appropriately.

♦ A good starting distance for open-water swimming is a half mile.
Use your landmarks to judge your distance. Swim against the
current for the first quarter mile, then turn around and swim
with the current for the last quarter mile. As you become
comfortable swimming in open-water, gradually build up your
distance by quarter mile increments.

♦ Avoid boats and jet skis by wearing a brightly colored suit and
cap. If a boat is moving toward you, swim away from it and kick
hard, making large splashes that announce your presence.