I can use a lane in the community center's pool 2 or 3 times a week for 30 minutes while my kids are in swim team, and I'd like recommendations for swim workouts that will benefit my diving.
I'm fairly fit, though working to lose a bit of weight. I did a 10k in January and am training for a half marathon in June. Left to my own devices I would just swim slowish laps, though that seems to mainly be an arm workout. I don't know any strokes other than freestyle and back stroke.
Should I put on fins & use a kickboard (they have them there)?
Should I focus on legs more?
While I'm at it, any out-of-pool recommendations I could do on the pool deck? (squats? lunges? a practiced flick of the wrist offering my credit card for once I've decided on dive gear?)
I swim, bike, run and weights. Since breaking my femur very badly in a dog attack while cycling I substitute elliptical for running. Though I am back running now on the Y indoor padded 1/6 mile track. My swim workout is usually .5 miles at a moderate pace and then the second .5 mile I vary my pace, intervals, but unlike traditional intervals I never stop swimming, I just back my pace down for a lap, then pick it up for three etc. or I will do stair steps, one slow, one fast, one slow, two fast , one slow, three fast. By fast, I mean 90% or better, about a 20 min. mile and by moderate I mean (for me about a 30 minute mile pace) and slow about a 45 min. mile pace. The another .5 mile (1.5 total) at whatever pace it requires to beat this swim chick with triathlon tattoos all over her buxx. Your pace may be faster or slower, that is fine, just get your heart rate into the aerobic zone and then during your "faster" intervals push yourself a little anaerobic but not so much you cannot recover without stopping. Your distances and pace may vary.
First, however, build your core strength with weight lifting and long, slow distance until you can do a mile in under 45 minutes. Then begin the "interval" training. I also would recommend you do swim some laps occasionally with your scuba fins but first and foremost, your workouts should be without fins until you build your swim base.
Swimming is a great workout, but, I recommend, (faux) triathlon, even if you never compete, multi sport involvement produces a better all around fitness level. That means a balance of swimming, cycling, running and weights (machines). Vary your workouts, length, times, intensity. Go hard on one and back off on the others, rotate, but work out every day.
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