You are not my swimming coach - or are you?
December 6, 2008 11:35 PM Subscribe
Inanimate object: 40ft pool in the back yard, and it's summer.
Animate (sic) object: 46yr old flabtastic wench who hasn't trained since the '70s.
Please help me create a swimming practice/mindset/routine that will bring the two together to create a healthier and leaner me.
I swam a lot as a kid - lessons and training - and my style is still good. But as a teenager I found competitive swimming boring and I lost my love of slicing through the water.
Thirty years on I'm a sedentary, work-from-homer, with a penchant for roll-you-owns, wine and rich pasta sauces. I am 5'7, 187lbs and besides my border-line obese BMI, all my other medical assessments are in the healthy range. However at 46 it is all downhill from here if I don't do something to get my weight and fitness in order now. I’ve gained inches all over in the last five years, but mostly on my waist and belly. This is neither attractive nor healthy and I’d like it gone.
Two months ago I moved into a house with a 40' backyard pool. Today it belatedly occurred to me that I could get fit by using the pool. Yeah, braniac here.
I've read some old mefi swimming threads, and the book Total Immersion is now making its way to me. However I want to start a swimming program today! tomorrow! I’m enthused! and I want a plan I can make and stick to. Something to track myself against and aim for.
If you were my mefi swimming coach, what routine would you use to get a trained but unfit and flabby swimmer back into the pool and on the road to fitness and health with svelteness a desired byproduct? I’m willing to make a commitment to swim at least everyday first thing in the morning.
Animate (sic) object: 46yr old flabtastic wench who hasn't trained since the '70s.
Please help me create a swimming practice/mindset/routine that will bring the two together to create a healthier and leaner me.
I swam a lot as a kid - lessons and training - and my style is still good. But as a teenager I found competitive swimming boring and I lost my love of slicing through the water.
Thirty years on I'm a sedentary, work-from-homer, with a penchant for roll-you-owns, wine and rich pasta sauces. I am 5'7, 187lbs and besides my border-line obese BMI, all my other medical assessments are in the healthy range. However at 46 it is all downhill from here if I don't do something to get my weight and fitness in order now. I’ve gained inches all over in the last five years, but mostly on my waist and belly. This is neither attractive nor healthy and I’d like it gone.
Two months ago I moved into a house with a 40' backyard pool. Today it belatedly occurred to me that I could get fit by using the pool. Yeah, braniac here.
I've read some old mefi swimming threads, and the book Total Immersion is now making its way to me. However I want to start a swimming program today! tomorrow! I’m enthused! and I want a plan I can make and stick to. Something to track myself against and aim for.
If you were my mefi swimming coach, what routine would you use to get a trained but unfit and flabby swimmer back into the pool and on the road to fitness and health with svelteness a desired byproduct? I’m willing to make a commitment to swim at least everyday first thing in the morning.
- Do I need to warm up? (I like diving straight in). Are there warm up laps or movements swimmers do?
- How many laps should I start with?
- Which strokes should I practice/ perform for various benefits (I can do freestyle, breast stroke, backstroke and butterfly in that order of competency). And in what order if any?
- By what amount should I increase my laps each day?
- Can I do and hour’s swimming in 4x15min blocks or should it be all in one go?
- What’s the best way to turn in a shorter pool (kicking off from the wall is cheating yes?).
- What other swimming activities would be good to add to my routine?
- How do I keep myself from not getting bored? What mindset should I aim for?
Response by poster: Heh, thanks for the calculation, singingfish. Forty-one laps is not on my current ability scale yet.
Correction:
posted by Kerasia at 2:54 AM on December 7, 2008
Correction:
posted by Kerasia at 2:54 AM on December 7, 2008
Best answer: Some advice that might hit the mark:
- For the first week or two, spend only 10-20 minutes in the pool just having fun, enjoying the water and the weight of it on you. You'll probably end up doing some laps given your background, but don't make yourself if you don't want to.
- If music fires you up at all, splurge on a SwiMP3 (this one looked good from previous research, but it might be eclipsed by now by another model).
- Start out with a couple of weeks of a time-based commitment, say 15-30 minutes a day, at an easy/moderate pace. If you feel like cranking up the effort, only do it on alternate days. Do mostly free, some breast, some back, and not much butterfly. Actually, I think breast stroke is a better all 'round stroke than free so I might do more of that just to get your body in gear. Avoid butterfly if you're at all prone to injury. Mix it up with kick boards, pull buoys or hand paddles.
- Once you've put down a couple of weeks' worth of exercise, then start dipping into a planned workout. There are a few mentioned that I like in other threads, which I can't find right now because there's a 3yo climbing on me, but one recommendation was to up your yardage or your time by about 10% (5%?) a week, which seemed like a recipe for success to me.
Congrats and good luck!
posted by cocoagirl at 3:44 AM on December 7, 2008
- For the first week or two, spend only 10-20 minutes in the pool just having fun, enjoying the water and the weight of it on you. You'll probably end up doing some laps given your background, but don't make yourself if you don't want to.
- If music fires you up at all, splurge on a SwiMP3 (this one looked good from previous research, but it might be eclipsed by now by another model).
- Start out with a couple of weeks of a time-based commitment, say 15-30 minutes a day, at an easy/moderate pace. If you feel like cranking up the effort, only do it on alternate days. Do mostly free, some breast, some back, and not much butterfly. Actually, I think breast stroke is a better all 'round stroke than free so I might do more of that just to get your body in gear. Avoid butterfly if you're at all prone to injury. Mix it up with kick boards, pull buoys or hand paddles.
- Once you've put down a couple of weeks' worth of exercise, then start dipping into a planned workout. There are a few mentioned that I like in other threads, which I can't find right now because there's a 3yo climbing on me, but one recommendation was to up your yardage or your time by about 10% (5%?) a week, which seemed like a recipe for success to me.
Congrats and good luck!
posted by cocoagirl at 3:44 AM on December 7, 2008
While swimming is a great way to increase aerobic capacity, o2 saturation, and general athleticism---it's not a good way to lose weight or get slim and trim, unless you're doing literally thousands and thousands of meters a day. Even then you'll see diminishing results over time.
I would very very honestly recommend that you use your pool to cross train. Would that I were you, I would start with a 2 mile walk every day, really doing the couch-to-5k plan, and then I could come home from that and supplant it with some laps. It'll help you cool down and it'll really really help your breathing and aerobic capacity.
You can mix it up to---walk with some ankle weights today, some barbells tomorrow. Do an actual lifting (anaerobic) workout in addition to your pool (aerobic) workout daily, even if you do one in the morning and one in the evening.
The problems with relying on the pool for your exercise routine are several, and they have nothing to do with you. To wit:
Swimming is easy. Swimming with correct form (semi important) and correct breathing (very important) is difficult, especially w/o someone watching you. At least until you get awesome at it.
Also, as you become a better swimmer you use less energy. When I started swimming, it took me almost 40 strokes to do 25 meters. When I stopped swimming, it was taking about 17-18.
As you're going to start as not a great swimmer and not have a coach, you're going to flail about and generally waste a lot of energy, do 50-100m as your max, and stop until tomorrow. You really haven't done much in this case except frustrate yourself.
And lastly--if you crosstrain, your muscles will already be warm when you get in the pool, you won't so much have to do your warmup laps (which sadly don't really count.) You'll be less likely to hurt yourself.
The other downside to swimming as your only form of exercise is that within about 6 months you'll be doing thousands of meters. Your quick bit of me time stretches into an hour pretty darn fast.
posted by TomMelee at 5:50 AM on December 7, 2008
I would very very honestly recommend that you use your pool to cross train. Would that I were you, I would start with a 2 mile walk every day, really doing the couch-to-5k plan, and then I could come home from that and supplant it with some laps. It'll help you cool down and it'll really really help your breathing and aerobic capacity.
You can mix it up to---walk with some ankle weights today, some barbells tomorrow. Do an actual lifting (anaerobic) workout in addition to your pool (aerobic) workout daily, even if you do one in the morning and one in the evening.
The problems with relying on the pool for your exercise routine are several, and they have nothing to do with you. To wit:
Swimming is easy. Swimming with correct form (semi important) and correct breathing (very important) is difficult, especially w/o someone watching you. At least until you get awesome at it.
Also, as you become a better swimmer you use less energy. When I started swimming, it took me almost 40 strokes to do 25 meters. When I stopped swimming, it was taking about 17-18.
As you're going to start as not a great swimmer and not have a coach, you're going to flail about and generally waste a lot of energy, do 50-100m as your max, and stop until tomorrow. You really haven't done much in this case except frustrate yourself.
And lastly--if you crosstrain, your muscles will already be warm when you get in the pool, you won't so much have to do your warmup laps (which sadly don't really count.) You'll be less likely to hurt yourself.
The other downside to swimming as your only form of exercise is that within about 6 months you'll be doing thousands of meters. Your quick bit of me time stretches into an hour pretty darn fast.
posted by TomMelee at 5:50 AM on December 7, 2008
Best answer: You need to increase aerobic capacity, first off. Swim a length, at a pace that you don't feel like you're just plodding along. Catch your breath at the end of the pool - not rest breathing, but no longer winded. Swim back. Etc. Keep doing this until your arms get tired. Upon your arms saying "fuck you" get a drink of water, rest more like three min. Then start all over again. After five sessions, go down and back, not just one length at a time, before you catch your breath. Etc. IF you're really winded, mix up freestyle with kickboard laps.
Once you've got some stamina, look at swimplan.com. They make workouts, so you're not bored.
As for counting, I use two kickboards, and a base-four number system. Both boards start facing up. turn the top board to the 3 o'clock position to count one, to the six to count two, to the nine to count three, and back up to 12, and turn the bottom board to three, for four. Every time you go all the way 'round with the top board, turn the bottom one another ninety degrees. When you're back up with both boards at twelve, that's a four time four = 16 count.
posted by notsnot at 5:59 AM on December 7, 2008
Once you've got some stamina, look at swimplan.com. They make workouts, so you're not bored.
As for counting, I use two kickboards, and a base-four number system. Both boards start facing up. turn the top board to the 3 o'clock position to count one, to the six to count two, to the nine to count three, and back up to 12, and turn the bottom board to three, for four. Every time you go all the way 'round with the top board, turn the bottom one another ninety degrees. When you're back up with both boards at twelve, that's a four time four = 16 count.
posted by notsnot at 5:59 AM on December 7, 2008
Good for you for thinking about getting in shape.
For me, boredom comes from doing the same thing every day. Nothing kills my motivation to exercise quicker than joining a gym. If you look at it like, "I need to swim every day for the rest of my life," you may quickly grow to hate the pool. If you found the routine boring as a kid it will probably still be boring to you now.
But if you plan on exercising five days a week with a varied routine, exercise becomes a lot more enjoyable and addictive. Your boredom level will drastically decrease if you do other stuff besides swimming. Walk, jog, jump rope, do sprints, bike, find a hill in your neighborhood and hike up it a few times, etc. Swim as a workout when you want to rather than when you have to and you'll be swimming for years to come.
The other thing that is helpful is the Jerry Seinfeld "don't break the chain" trick. Again it works for me only if I'm not doing the same type of exercise every day.
posted by txvtchick at 7:40 AM on December 7, 2008
For me, boredom comes from doing the same thing every day. Nothing kills my motivation to exercise quicker than joining a gym. If you look at it like, "I need to swim every day for the rest of my life," you may quickly grow to hate the pool. If you found the routine boring as a kid it will probably still be boring to you now.
But if you plan on exercising five days a week with a varied routine, exercise becomes a lot more enjoyable and addictive. Your boredom level will drastically decrease if you do other stuff besides swimming. Walk, jog, jump rope, do sprints, bike, find a hill in your neighborhood and hike up it a few times, etc. Swim as a workout when you want to rather than when you have to and you'll be swimming for years to come.
The other thing that is helpful is the Jerry Seinfeld "don't break the chain" trick. Again it works for me only if I'm not doing the same type of exercise every day.
posted by txvtchick at 7:40 AM on December 7, 2008
As far as warmups, I do five laps of kickboard both as a warmup and a cooldown. I keep my legs and feet under water on the length out, and let my feet float to the surface for hard splashy kicks on the way back. This wakes up my legs, gets me focused on technique, and usually gets me rarin' to go.
My investment in a great waterproof watch that records splits and laps keeps me from getting bored. I can compete against my last best time or determine that this segment of the workout I will only rest after a certain amount of time is complete.
Another boredom-fighter is variety. I'd learn some drills and do them interspersed throughout the workout so that you're working technique and endurance. I also do things like do one length of freestyle and one recovery length of backstroke.
Though TomMelee is right that swimming will get easier over time, I would argue with his assertion that swimming is a crappy way to lose weight -- it has really increased my muscle tone and has helped me lose several pounds, plus it is non-impact. Sure, as your fitness improves you are going to have to supplement it with some cross-training, but it's a great start. Good luck!
posted by mynameisluka at 9:38 AM on December 7, 2008
My investment in a great waterproof watch that records splits and laps keeps me from getting bored. I can compete against my last best time or determine that this segment of the workout I will only rest after a certain amount of time is complete.
Another boredom-fighter is variety. I'd learn some drills and do them interspersed throughout the workout so that you're working technique and endurance. I also do things like do one length of freestyle and one recovery length of backstroke.
Though TomMelee is right that swimming will get easier over time, I would argue with his assertion that swimming is a crappy way to lose weight -- it has really increased my muscle tone and has helped me lose several pounds, plus it is non-impact. Sure, as your fitness improves you are going to have to supplement it with some cross-training, but it's a great start. Good luck!
posted by mynameisluka at 9:38 AM on December 7, 2008
Best answer: I used this site when I was first starting out swimming. It has workouts that will get you from just starting out to being able to swim 1 mile. She also has lots of other workouts and tips for beginners.
I also have to disagree with TomMelee! Swimming helped me lose weight and slimmed my mid-section remarkably, which is an area it sounds like you are concerned about too. Plus it is a weight-bearing exercise, and non-impact, both of which are important as you get older. You don't sound like you have a lot of weight to lose, so swimming will probably give you a really nice result. Good luck and have fun!
posted by apricot at 11:17 AM on December 7, 2008
I also have to disagree with TomMelee! Swimming helped me lose weight and slimmed my mid-section remarkably, which is an area it sounds like you are concerned about too. Plus it is a weight-bearing exercise, and non-impact, both of which are important as you get older. You don't sound like you have a lot of weight to lose, so swimming will probably give you a really nice result. Good luck and have fun!
posted by apricot at 11:17 AM on December 7, 2008
Best answer: I don't disagree with a whole lot of what TomMelee has to say, but from my own experience, two things:
One, the exercise you can stick at is going to be the best one for you. Another kind might empirically be a better choice, but if you enjoy swimming and go at it with gusto, it'll benefit you a great deal more than whatever you try with a heavy heart and never find fun.
Two, exercising at all makes a habit and overcomes inertia. I can't afford to swim every day (and a month's pool membership is €60, yikes) but I enjoy the energising, mood-lifting and muscle-tension-relieving effect exercise has on me, and so I find myself going for brisk 50-minute walks on my non-swimming days just to keep myself moving. Again, it's hardly capoeira or hill running, but my body and my mood both show the benefit quickly, and that's something.
Also, as noted, swimming can take a lot of time once you're trying to cover significant distances. People who exercise put a lot of time into it, making it part of their lives.
I am slowly working through Total Immersion and I think you've made a good choice there. Having a pool to yourself makes it easier to do drills (without the odd looks from a lifeguard or having someone bearing down behind you in the fast lane). The concepts in it are quite lovely to think about during laps, visualing your form in the water and noticing how small changes in alignment affect the speed/effort, for any stroke. Lap swimming works well for me with a meditative mindset (sometimes clearing my head to just the lap number - "23....23...23..." - which is remarkable when the anxiety loop usually has the floor), and considering my body anew after reading TI works with this.
Two more things that could be good:
Do you like the movement in aqua aerobics? Rocking out and moving with the resistance of water could be a good way to add variety to your workout, even a few days a week.
Once you've gotten over the basic fitness hurdle, a couple of private lessons to identify technique problems might be money well spent, and you can then practise the changes by yourself.
posted by carbide at 1:00 PM on December 7, 2008
One, the exercise you can stick at is going to be the best one for you. Another kind might empirically be a better choice, but if you enjoy swimming and go at it with gusto, it'll benefit you a great deal more than whatever you try with a heavy heart and never find fun.
Two, exercising at all makes a habit and overcomes inertia. I can't afford to swim every day (and a month's pool membership is €60, yikes) but I enjoy the energising, mood-lifting and muscle-tension-relieving effect exercise has on me, and so I find myself going for brisk 50-minute walks on my non-swimming days just to keep myself moving. Again, it's hardly capoeira or hill running, but my body and my mood both show the benefit quickly, and that's something.
Also, as noted, swimming can take a lot of time once you're trying to cover significant distances. People who exercise put a lot of time into it, making it part of their lives.
I am slowly working through Total Immersion and I think you've made a good choice there. Having a pool to yourself makes it easier to do drills (without the odd looks from a lifeguard or having someone bearing down behind you in the fast lane). The concepts in it are quite lovely to think about during laps, visualing your form in the water and noticing how small changes in alignment affect the speed/effort, for any stroke. Lap swimming works well for me with a meditative mindset (sometimes clearing my head to just the lap number - "23....23...23..." - which is remarkable when the anxiety loop usually has the floor), and considering my body anew after reading TI works with this.
Two more things that could be good:
Do you like the movement in aqua aerobics? Rocking out and moving with the resistance of water could be a good way to add variety to your workout, even a few days a week.
Once you've gotten over the basic fitness hurdle, a couple of private lessons to identify technique problems might be money well spent, and you can then practise the changes by yourself.
posted by carbide at 1:00 PM on December 7, 2008
I second carbide about getting private lessons, or sign up for a 'stroke correction' class at a local pool. So much of swimming is counter intuitive. But also an outside person can point out small changes that can make big differences and make sure you are doing the drills correctly.
A 5-8 week stroke correction class can fix years of bad habits from 'just plodding' 1k swims.
Total Immersion is king and Swimplan rocks.
posted by lamby at 7:53 AM on December 8, 2008
A 5-8 week stroke correction class can fix years of bad habits from 'just plodding' 1k swims.
Total Immersion is king and Swimplan rocks.
posted by lamby at 7:53 AM on December 8, 2008
This thread is closed to new comments.
Anyway, 500 metres is 41 laps of your pool. Do it once a day. You'll probably need a clicker at one end of the pool so that you don't lose count.
If you find that 41 laps is not boring enough for you, increase it. Do what ever stroke you like, but preferably a mixture of all of them.
posted by singingfish at 1:35 AM on December 7, 2008