Swimmers--advice needed

For the first time in my life, I am not in a sport or doing a job that requires considerable manual labor. I am not fat, but I am in the worst shape of my life... I just feel unhealthy (I eat as well as I can on food-court food). So I need to start doing something, and it comes down to these options: Swimming, Running, or Weight lifting. Not gonna run. I hate it. Not gonna weight lift, the good gym is too far off campus, the bad one is too crowded; both are full of meat-heads. So I've started swimming, and I've been feeling pretty good.

But I have no idea what I should be doing as a workout. To give you an idea of where I'm at, I started at 550 yards, and within a week, I'm up to 1200. My goal is to first stay in shape, second build muscle (I know you can only build so much), and third lose body fat, but I don't have all that much to be concerned about.

So... any suggestions for a good swimming workout?

Also, I tore two ligaments in my shoulder last year in hockey. Completely healed now, according to the doctor, but are there any tips about not hurting shoulders?

In reverse order:

Joints: stick to freestyle. Fly is terrible for shoulders, and breaststroke will ruin knees (and pinkies). Sprinters are the biggest of the swimmers, Flyers especially so. Sprinting is probably the best deal for losing weight, too. So, 50,100, 200 meter/yard sprints, minimal rest, keep the heartrate up. For variation you can swim closed-fist, use the kickboards, pullybouy, etc.

I used to be damn good. Then I got to college and got fat and out of shape. I've resumed swimming for about the past month, along with hitting the gym. I'm less out of shape, FWTW.

So yeah, sprints.

Osterkraut wrote: Then I got to college and got fat and out of shape.

Coming from a guy who isn't probably above a buck-fifty on the scale.

ive gotten out of shape with college, no time or energy to exercise. (and i am 6'2" 145-150lbs, i just dont have the muscle definition/ energy i used to)

if you want a secondary exercise that isnt too bad on the joints, try biking. Go for an hour or 2 keeping the heartrate up (you will increase pace as you get better) to the point you feel wiped after your ride. (night rides as i hated sweating in the heat, when its not snowing, this is a good time of year for riding)

Did that every night for a summer and got to the second best shape of my life that way. (best was when i was rockclimbing, but that was hard on the joints and body)

For the shoulder, just make sure that you stretch really well. When I was swimming in college I always had shoulder problems, and I found it best to stretch after warming up a bit (200-300 yards). In regards to workouts, I was a sprinter, so I am a bit biased to the short fast kind of stuff. It really depends on what your body make up is and what you enjoy doing more.

For a 1500 yard workout, I would say 200-300 yards warm up. A 1000 yard set (or two 500 yard ones) and 200-300 yards warm down. Don't skimp on the warm up and warm down if you have an iffy shoulder. This is just off the top of my head, I would be interested to hear what other people say.

I'm getting back into swimming after about 8 years off from a 12 year stint competing. So far, only swimming three days a week, I've managed to drop about 20lbs.

I've been using http://forums.usms.org/forumdisplay.php?f=95 through the US Masters site.

While not swimming specific, check out CrossFit.com - don't be afraid of what you see and scale the workouts as needed. I thought I was in decent shape until I started, it literally kicks my ass on a daily basis, and the best part is you don't need a gym and you can be done working out in about a half hour.

Add CrossFit to your swimming and you'll get to the best shape in your life.

It also goes without saying, watch your diet. Try to eat clean and minimize empty calories. Men's Health Abs Diet is super easy to follow (sort of follows the Zone) and will show results in 10 days. I speak from experience, but it all depends on how out of shape you are.

Just my two pesos.

-Thor

Thanks for all the advice, everybody.

abumason wrote: It also goes without saying, watch your diet. Try to eat clean and minimize empty calories. Men's Health Abs Diet is super easy to follow (sort of follows the Zone) and will show results in 10 days. I speak from experience, but it all depends on how out of shape you are.

I do the best to watch my diet, i.e. I get a lot of fruit and vegetables and try not to eat fatty foods, but I can only do so much when on a meal plan with bad food. I'm not in especially bad shape; by most standards I'm in pretty good shape... its just bad for me.

Eldukerino wrote: For the shoulder, just make sure that you stretch really well. When I was swimming in college I always had shoulder problems, and I found it best to stretch after warming up a bit (200-300 yards). In regards to workouts, I was a sprinter, so I am a bit biased to the short fast kind of stuff. It really depends on what your body make up is and what you enjoy doing more. For a 1500 yard workout, I would say 200-300 yards warm up. A 1000 yard set (or two 500 yard ones) and 200-300 yards warm down. Don't skimp on the warm up and warm down if you have an iffy shoulder. This is just off the top of my head, I would be interested to hear what other people say.

What this guy said.

You simply can't do enough stretching. Stretch, stretch more. Do a warm-up, do a few more stretches, then continue the workout. Your workouts will be more efficient and you'll have less soreness.

1500 yards is a goo place to start. Don't skimp on technique—especially breathing technique. If you can master alternate-side breathing (and if you can, you're a better man than I) then you'll get a more even upper body workout. Vary your workout. Focus on sprints one day and longer distances another.

jg

dyintorace wrote:

Osterkraut wrote: Then I got to college and got fat and out of shape.

Coming from a guy who isn't probably above a buck-fifty on the scale.

I graduated HS at 140! I got up to about167 when I was still with my ex. I'm at 156 now, thank you very much.

Did somebody mention Crossfit? I've been drinking that kool-aid for about a month. I enjoy making working out a sport, and it ties nicely in with my goals.

Use a Pool bouy between your thighs for a while. The extra floatation will allow you to concentrate on your form. Once you have the stroke down (crawl) you can get rid of the bouy.

Jack

If you can, join a Masters group - it helped me a lot. Stroke technique is crucial in swimming - it's really a pretty technique intensive activity. Mixing up your strokes (esp backstrokin') will give you a more balanced set of shoulder muscles, hopefully reducing the risk of injury. Overuse is a big part of injury also.