Lap swimming consists of swimming from end to end of a swimming pool, practicing different strokes and techniques, for a predetermined amount of time or number of yards. Whether you are a seasoned lap swimmer or just starting this great aerobic exercise regimen, make the most of your pool time by planning your workout in advance.
Instructions
1. Determine a goal for your lap swimming workout. If you are an experienced swimmer, set a goal of 1,000 to 2,500 yards for a one-hour period. Keep in mind as you plan that most lap pools are 25 yards long (see Reference 1). If you are just starting to lap-swim, setting a time limit may work better; 1/2 hour is a good beginning.
2. Choose a warmup set and write it down. A lap swimming warmup should take 10 to 15 minutes. An advanced swimmer might choose a warmup set of 200 yards freestyle, 100 yards backstroke, 100 yards breaststroke for a total warmup yardage of 400.
3. Select your first set and add this to your workout plan. Focus on distance and endurance. For instance, you might write down: 4 x 150 yards freestyle, with a 20-second rest after each 150. The beginner could write: 10 minutes continuous swim, alternating freestyle, backstroke, and breaststroke.
4. Vary your workout with a kicking set. The experienced swimmer and beginning lap swimmer alike will benefit from some time with a kickboard. Note the stroke and distance on your workout, such as: 4 x 100 kick, in IM order -- butterfly, backstroke, breaststroke, freestyle (see Reference 2).
5. Add a pulling set to work your upper arm and back muscle groups. Choose a set of equal yardage to your kicking set. For example, write: 400-yard freestyle pull with pull buoy and hand paddles.
6. Write in some speed work at this point in your workout, such as: 8 x 50 yards, IM order with 10 seconds rest in between 50s. A beginner might choose to write: Swim one pool length fast, then swim one slow, for a total of eight lengths.
7. Complete your workout plan with a warmdown set. This will be the time for gradually slowing down, stretching the muscles,and winding down to the workout's conclusion. A swim of 200 yards or 5 to 10 minutes would work well.
8. Copy your workout plan on a large sheet of paper and laminate it; bring it with you to the pool, place it where you can see it from the water, and follow it. Consider adding more time or yardage in future workouts to challenge yourself.
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