Swimming frequency

February 24, 2008 7:56 PM

Swimmers: Can I expect to reap many benefits from swimming laps just once a week?

Everyone else in the changeroom seems to hit the pool twice at the very least twice but I don't have the time right now. Will I notice much improvement in my swimming skill and my physical fitness, or do I need to find the time?

Also, if anyone wants to suggest the best routine to get the most out of a once-a-week swim, that'd be sweet too.

posted by regicide is good for you to sports, hobbies, & recreation (5 comments total)

I did this for awhile and I gained quite a lot of muscle tone. Do this now and if you feel the need, gradually add more.
posted by melissam at 8:02 PM on February 24

You will get benefit from a once a week swim assuming your are 1) swimming with a plan, not just randomly padding around 2) going for longer than say 30 minutes.

I recommend swimming with a team, most cities of reasonable size have Masters swim teams which cater to a wide range of abilities and goals. Coaches on these teams will also help you with stroke correction and training suggestions.

If you decide not to try a team, look around online for free workouts, spend 10-20 minutes each session on drills, track your progress and keep at it.

I swam competitively from 6 to 17 and then stopped for several years. I got back into it going 1-2 times a week just doing my own thing, I met up with several members of the Masters team that practiced at the pool I was at and they encouraged me to join, it was really helpful.

Having someone else make the workout, and track my progress was very helpful. The biggest benefit was meeting new people and having people to pace off of, this provides really good feedback about your progress.

Which ever way you go, keep at it and have fun!
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posted by Kristan at 9:27 PM on February 24

Improvement? Depends on where you're starting from. A total beginner will of course progress hugely by going once a week, but this probably isn't due to large gains in fitness, although there will of course be some. What you'll gain is mostly technique and a better feel for the water, and if you're timing yourself you might improve drastically, particularly if you have someone who is watching your stroke and suggesting appropriate strokes to correct it.

My advice would be, if you're hoping to make improvements, and I'm guessing get in shape, to push yourself as hard as you can while you ARE in the pool so that when you're not, the time is mostly put to good use by letting your body recover from the tough workout you just put it through. I don't know your ability level, but someone like a master's team coach would be a great asset. Even if you are confident that you gave a good stroke already, your mindset will be much more focused and you'll have more motivation if there is someone there expecting to perform.

swimmingly,
posted by StrangerInAStrainedLand at 10:21 PM on February 24

You'll definitely increase your tone and you can spend time working on your technique so that when you do have time to really hit the pool, you'll be more effective. I swim regularly [2-4 times a week depending on work travel] and I notice a real difference when I've been out of the pool for a week or ten days. I found a lot of good information on the US Masters Swimmers page and especially this getting started page.

I don't know if you're a regular swimmer that just doesn't go often or someone who is getting started with swimming generally. If the latter, I recommend working on breath control so that you can get your breathing down and then work on really exercising your muscles. A lot of starting swimmers get bogged down in breathing properly and they can tire asily and not get to the point where they're working on the rest fo their body. Practice crawl [freestyle] strokes until you feel like you don't get winded, and alternate with backstroke or kickboard while you're ramping up. I've also personally enjoyed having some distance goal that is set for the year so that I make more of an effort to get to the pool as often as I can and really push for distance when I go.
posted by jessamyn at 4:54 AM on February 25 [1 favorite]

Generally speaking and except for the gifted, reputable studies show that 3 times weekly is optimal for any endurance discipline (running, biking, swimming, etc). Less than that and you reap fewer benefits, more than that and you reach a performance ceiling or even overtrain. Sorry but I'm too lazy to provide a link.
posted by randomstriker at 5:59 AM on February 25