Here is an idea for anyone who needs to get back in shape after laying off from swimming for several months/years.
Start slow and build distance gradually.
Stretching: 15 minutes of stretching before every workout. Shoulders, chest, back, triceps, neck, calves and feet.
Day 1: 10 x 50 free/stroke
Day 2: 20 x 50 free/stroke
Day 3: 10 x 100 free/stroke
Day 4: 15 x 100 free/stroke
Day 5: 20 x 100 free/stroke
These workouts are designed with no time. Take as long as you need. Correct stroke mechanics are what you are going for here. Also, you are building arm and cardio strength without hurting anything. You can go every day for a week or every other day for two weeks, depending on your age and recovery time.
Edited by: SAILOR64 at: 2/6/2013 (20:09)
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