Thread: Swimming!

Hello!

Currently train 7 days a week (Sort of), TA Inf Soldier so it's more about gradualy improving what fitness I have rather than getting fit. My running/tabbing is great, upper bodys okay. Need some advice really, I want to include one swim per week into my training - first of all I'd like oppinions on whether it's a good idea or not considering my current routine (see below).

Mon - 3 Miles Fartlek/Interval Trg (rotate each week)
Tue - Tab (rotates 6/8/10 miles each week)
Wed - Upper/Core body weight circuit
Thur - Lower body weight Circuit
Fri - 6 Miles best effort
Sat - Rock Climbing (Bouldering) - 2 hrs
Sun - 10 miles steady state

Now I'd prefer to keep this routine but throw one swimming session in a week, haven't worked out where yet. Trouble is I haven't been swimming in years and never as part of a phys program. Can anyone suggest a good routine, not bothered about being an olympic swimmer so more of just a hanging out at the end routine really and which stroke would be best to do it?

Thanks for any advice

W-60

Originally Posted by Whiskey_60

Hello!

Currently train 7 days a week (Sort of), TA Inf Soldier so it's more about gradualy improving what fitness I have rather than getting fit. My running/tabbing is great, upper bodys okay. Need some advice really, I want to include one swim per week into my training - first of all I'd like oppinions on whether it's a good idea or not considering my current routine (see below).

Mon - 3 Miles Fartlek/Interval Trg (rotate each week)
Tue - Tab (rotates 6/8/10 miles each week)
Wed - Upper/Core body weight circuit
Thur - Lower body weight Circuit
Fri - 6 Miles best effort
Sat - Rock Climbing (Bouldering) - 2 hrs
Sun - 10 miles steady state

Now I'd prefer to keep this routine but throw one swimming session in a week, haven't worked out where yet. Trouble is I haven't been swimming in years and never as part of a phys program. Can anyone suggest a good routine, not bothered about being an olympic swimmer so more of just a hanging out at the end routine really and which stroke would be best to do it?

Thanks for any advice

W-60

I would swim on the bouldering day; I would swim afterwards in order to prevent your joints stiffening up and straighten out the muscle fibres after they've been ripped from your shoulders!. It provides a touch of aerobic exercise into the day.
I swim a lap breast-stroke relaxed then a fast lap front-crawl. It's like a fartlek session.

Originally Posted by JonnoJonno

Originally Posted by Whiskey_60

Hello!

Currently train 7 days a week (Sort of), TA Inf Soldier so it's more about gradualy improving what fitness I have rather than getting fit. My running/tabbing is great, upper bodys okay. Need some advice really, I want to include one swim per week into my training - first of all I'd like oppinions on whether it's a good idea or not considering my current routine (see below).

Mon - 3 Miles Fartlek/Interval Trg (rotate each week)
Tue - Tab (rotates 6/8/10 miles each week)
Wed - Upper/Core body weight circuit
Thur - Lower body weight Circuit
Fri - 6 Miles best effort
Sat - Rock Climbing (Bouldering) - 2 hrs
Sun - 10 miles steady state

Now I'd prefer to keep this routine but throw one swimming session in a week, haven't worked out where yet. Trouble is I haven't been swimming in years and never as part of a phys program. Can anyone suggest a good routine, not bothered about being an olympic swimmer so more of just a hanging out at the end routine really and which stroke would be best to do it?

Thanks for any advice

W-60

I would swim on the bouldering day; I would swim afterwards in order to prevent your joints stiffening up and straighten out the muscle fibres after they've been ripped from your shoulders!. It provides a touch of aerobic exercise into the day.
I swim a lap breast-stroke relaxed then a fast lap front-crawl. It's like a fartlek session.

Ahh great idea, I've been bouldering for years but it still doesn't stop my forearms/shoulders being wrecked for a day or two afterwards.

I know these are designed for Tri training

HERE

But you can play around with the reps/lengths to suit.

Get a Pull Bouy and some resistance gloves for an extra dynamic to your training, invest in a decent set of goggles too. I tended to print off the routine, fablon it and strap it to my water bottle kept on the side of the pool for reference.

Originally Posted by Cait

I know these are designed for Tri training

HERE

But you can play around with the reps/lengths to suit.

Get a Pull Bouy and some resistance gloves for an extra dynamic to your training, invest in a decent set of goggles too. I tended to print off the routine, fablon it and strap it to my water bottle kept on the side of the pool for reference.

Spot on, cheers for that Cait - just what I was looking for!

Err how about a day off maybe? Your muscles need time to recover otherwise you will limit progress and increase the risk of injury. I too suffer from not enough days in the week syndrome too at times, though not as often as I used too.

Originally Posted by Mag_to_grid

Err how about a day off maybe? Your muscles need time to recover otherwise you will limit progress and increase the risk of injury. I too suffer from not enough days in the week syndrome too at times, though not as often as I used too.

It took years to build up to 7 days a week comfortably (ie not needing 14 hours of sleep a night!) for me and I honestly find it alright. I have to eat sh!t loads and randomly find myself tired at midday from time to time but I try and not do both upper and lower body phys on the same day so each day one is resting the others working.

I do wish there was another 2 days in the week though!

Originally Posted by Whiskey_60

Originally Posted by Mag_to_grid

Err how about a day off maybe? Your muscles need time to recover otherwise you will limit progress and increase the risk of injury. I too suffer from not enough days in the week syndrome too at times, though not as often as I used too.

It took years to build up to 7 days a week comfortably (ie not needing 14 hours of sleep a night!) for me and I honestly find it alright. I have to eat sh!t loads and randomly find myself tired at midday from time to time but I try and not do both upper and lower body phys on the same day so each day one is resting the others working.

I do wish there was another 2 days in the week though!

I assume you have a deload week here and there though right?

Originally Posted by Ian1983

Originally Posted by Whiskey_60

Originally Posted by Mag_to_grid

Err how about a day off maybe? Your muscles need time to recover otherwise you will limit progress and increase the risk of injury. I too suffer from not enough days in the week syndrome too at times, though not as often as I used too.

It took years to build up to 7 days a week comfortably (ie not needing 14 hours of sleep a night!) for me and I honestly find it alright. I have to eat sh!t loads and randomly find myself tired at midday from time to time but I try and not do both upper and lower body phys on the same day so each day one is resting the others working.

I do wish there was another 2 days in the week though!

I assume you have a deload week here and there though right?

Deffinately! Usually 1 in every 6-8 weeks I take 5 days out doing little more than walking, climbing and the odd sets of pressups inbetween TV adverts.

I don't see my training program as that extreme, I've got two very good mates that do more than myself!

Originally Posted by Whiskey_60

Originally Posted by Ian1983

Originally Posted by Whiskey_60

Originally Posted by Mag_to_grid

Err how about a day off maybe? Your muscles need time to recover otherwise you will limit progress and increase the risk of injury. I too suffer from not enough days in the week syndrome too at times, though not as often as I used too.

It took years to build up to 7 days a week comfortably (ie not needing 14 hours of sleep a night!) for me and I honestly find it alright. I have to eat sh!t loads and randomly find myself tired at midday from time to time but I try and not do both upper and lower body phys on the same day so each day one is resting the others working.

I do wish there was another 2 days in the week though!

I assume you have a deload week here and there though right?

Deffinately! Usually 1 in every 6-8 weeks I take 5 days out doing little more than walking, climbing and the odd sets of pressups inbetween TV adverts.

I don't see my training program as that extreme, I've got two very good mates that do more than myself!

I do about 5-6 days myself.

I don't really tab much (something I need to start doing more often), but lift twice a week (with sprint based work directly afterwards taking up to 15-20 minutes) and do 3-4 aerobic centric sessions, which range in time from 35 minutes to 2 hours (being a standup training session).