Swimming for Fitness

You have to get fit for swimming, true, but the reverse is true as well.

Swimming is a great way to get in shape. You might have experimented with a variety of workout schedules to mould your body into the desired shape and size and yet have seen yourself far away from satisfaction. Well, have you tried swimming? Just try, and try it positively may be it will give you long desired satisfaction at last. The equation is simple; your whole body gets involved in swimming, and that too without any undue straining of muscles. Clearly there are less chances of injury as it is low impact but full body exercise. Apart from this swimming is a fun in itself you love it while doing it, giving a psychological advantage as well.

Have you any doubts? Well, your thoughts may be gliding over those serious competitive scenes of swimming meet, which you see on TV. Well, here is good news; you don't have to be a great swimmer for this enjoyable benefit. You don't have to compete so no fuss and worries, it's all up to you and your strength. Though it is simple and more or less safe but don't forget water needs precautions, the basic ones, and you should always follow them, besides you should follow a good schedule and stick to it for best results.

Intermediate Workout:

Lets take an intermediate workout to fulfil your needs. Though this intermediate workout has enough variety to keep you going for a few weeks. But still, if you are inspired to experiment with different variations on this workout, or you want to modify the distances to fit your skill level-go for it. For example, if this workout seems too difficult at first, try cutting the distances in half. Each week, add 100 yards four lengths to the workout. Remember, for best results; swim at least three times a week.

You should try to avoid choppy, inefficient strokes during your workout and for this remember to reach and follow through with each stroke. Also, try not to breathe every stroke do it for every three or four strokes instead.

Warm-up.

Start with a good warm-up. Swim the following routine at an easy pace. 400-yard freestyle, 100-yard kick, 100-yard individual medlay. An individual medley is equal distances of each stroke done successively in this order - butterfly, backstroke, breaststroke, freestyle. Remember here you have to do one length of each stroke. Are you comfortable with the butterfly? Well, if you are not then replace it with freestyle.

200-yard mostly freestyle.
This is the second step; you have to repeat it three times. Take rest for 45 to 60 seconds between each 200-yard swim. For the first two lengths, do the stroke of your choice instead of freestyle. Take care of your speed; you must concentrate on keeping a steady pace.

25-yard flutter kick.
This is the next step you have to do it at least eight times. Try it using a kickboard, flutter kick at sprint speed for one length. Remember to finish the last ten yards hard and take rest for about 30 seconds between the lengths.

Freestyle ladder
It is the next choice. You have to swim the following distances (indicated in yards) with a rest of 30-second in between each: 50, 100, 200, 200, 100, and 50.

Cool-down.
You have to end it properly, for cooling down just swim 200 yards of your choice. Take a note, you must swim easy this time and try to stretch it out.

So, you don't have to painfully pump the iron for fitness every time. Be cool and comfortable. Swim.