/fit/ - Fitness » Thread #7217572

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lion !f7lI5ksIEA Mon 02 May 2011 06:23:00 No.7217572 View View Reply Original Report

Swim fags:

I want to compile a beginning swimmer's guide. Like an infographic or something.

Give me your best beginner's swimming resources. Order of lessons. Workouts. If you're a douche and just want to brag about how great you swim, please post workouts, PR's, how long you've been swimming.

Myself: Started swimming last Monday. Initially a runner fag until knee meniscus tear. Biggest issues currently are floating and breathing. I'm too used to breathing whenever I want. I've been using the kick board and to practice rolling my head bilaterally for breaths. Helps somewhat.

tl;dr THIS IS A SWIM THREAD, POST YOUR SWIM STUFF

Anonymous

Anonymous Mon 02 May 2011 06:29:00 No.7217700 Report

Quoted By: >>7217728 >>7217748

water is fun

TheDerp !XhWogid38.

TheDerp !XhWogid38. Mon 02 May 2011 06:31:00 No.7217716 Report

Quoted By: >>7217728 >>7217748

water is wet

lion !f7lI5ksIEA

lion !f7lI5ksIEA Mon 02 May 2011 06:32:00 No.7217728 Report

Quoted By:

>>7217700
>>7217716

derp

Smargle !4353k3TPtQ

Smargle !4353k3TPtQ Mon 02 May 2011 06:33:00 No.7217748 Report

Quoted By:

>>7217716
>>7217700
I have killed 17 people using water. Water is fun.

Anonymous

Anonymous Mon 02 May 2011 06:36:00 No.7217795 Report

Quoted By: >>7217899

http://www.svl.ch/svlimmat_ratind.html

i like their "knowledge base" section. right hand column is in english.

Anonymous

Anonymous Mon 02 May 2011 06:38:00 No.7217835 Report

Quoted By: >>7217899

>>7217572
hey op.
started swimming my junior year of college. High school never had a swim team, so it was the first time i got really serious with it.

My workout usually consists of about 2000 meters of freestyle broken down into 200 meter sets, focus being on flow and endurance not speed.

A big thing that helped me get used to the breathing is to breathe every third stroke (oly swimmers go for every fourth but every third seems to work well for me.) Keep at it, it takes time for your lungs to get used to it.

Championship swim training is a good resource if you're looking for good workouts.

http://www.amazon.com/Championship-Swim-Training-Bill-Sweetenham/dp/0736045430

lion !f7lI5ksIEA

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lion !f7lI5ksIEA Mon 02 May 2011 06:42:00 No.7217899 Report

Quoted By:

>>7217795
>>7217835

YES YES YESSSSSSSSSSSS!!! FUCK YESSSSSSSS

lion !f7lI5ksIEA

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lion !f7lI5ksIEA Mon 02 May 2011 06:47:00 No.7217997 Report

Quoted By: >>7218054 >>7218105

bumping with wenk

SwimAuthority !18KjlUrsQg

SwimAuthority !18KjlUrsQg Mon 02 May 2011 06:51:00 No.7218054 Report

Quoted By: >>7218125 >>7218136 >>7218278

>>7217997
I'm a state championship high school swimmer; I pretty much know all there is for a beginner to know and then some. However, your question is pretty fuckin vague. What would you like to know, specifically?

Examples:
-how to swim for survival
-how to swim for health
-how to swim competitively
-how to do the four strokes
-swimming for a triathlon
-sprint training
-swimming as a complement to bodybuilding

I'm even willing to answer all of the above, but I don't want to waste my time if that's not what you want.

Tripping for purposes of this thread.

Anonymous

Anonymous Mon 02 May 2011 06:52:00 No.7218075 Report

Quoted By:

I used to swim a shitload as a kid

Having someone tell you what to do ie, lessons, really does help

Swimming for more than an hour does more harm than good.

In crawl, try and stretch your arms out as far as possible in each stroke, then bring them back to brush your hip.

Stay calm in the water. Fast, choppy movements are less efficient and less effective. Panic is 99% what causes people to drown.

If you practice swimming underwater, you will very quickly develop a longer time between breaths. Breast stroke is best stroke underwater, though you may want to use crawl kick to protect damaged knees.

Surface breast stroke has a very particular method, which can only be taught, not read about. You are probably doing it wrong; the vast majority of people do.

Anonymous

Anonymous Mon 02 May 2011 06:54:00 No.7218105 Report

Quoted By:

>>7217997

hahaha oh shit nigger i work for this pool company.

Anonymous

Anonymous Mon 02 May 2011 06:54:00 No.7218106 Report

Quoted By: >>7218125

I just do 50 meter sprints freestyle(backstroke and butterfly are acceptable as well.) until I'm completely gassed. Then rest for a few minutes. Keep doing this over and over again until you physically can't anymore. I started doing this over one summer and gained 15lbs of lean muscle from it alone, so yeah. (Was holocaust-mode when started.)
As for your breathing thing, try going up to breathe every third stroke so you get used to breathing on both sides. Floating will come as long as you're going fast enough.

Anonymous

Anonymous Mon 02 May 2011 06:55:00 No.7218125 Report

Quoted By: >>7218176 >>7218296 >>7218388

>>7218054
fellow swimmer here;

best stroke and PR's?
>>7218106
consider doing 200ish meter swims for a total of 4k. you want to have more endurance than just 50's worth.

Anonymous

Anonymous Mon 02 May 2011 06:56:00 No.7218136 Report

Quoted By: >>7218176 >>7218395

>>7218054
Not op, but I'm interested for beginners swimming for cardiovascular health as well as something to boost my lifting routine, i'm all ears.

Anonymous

Anonymous Mon 02 May 2011 06:57:00 No.7218151 Report

Quoted By: >>7218176 >>7218410

Please teach me how to swim for a triatholon

SwimAuthority !18KjlUrsQg

SwimAuthority !18KjlUrsQg Mon 02 May 2011 06:59:00 No.7218176 Report

Quoted By: >>7218252

>>7218125
>>7218136
>>7218151

I'm responding to these three guys as best as I can; it'll take a while but expect a response.

Anonymous

Anonymous Mon 02 May 2011 07:06:00 No.7218252 Report

Quoted By:

>>7218176
Thanks in advance, really appreciate it. Gotta head out to work but I'll be sure to check on it later.

lion !f7lI5ksIEA

lion !f7lI5ksIEA Mon 02 May 2011 07:08:00 No.7218278 Report

Quoted By:

>>7218054

for purposes of /fit

-how to swim for survival
-how to swim for health
-how to do the four strokes
-swimming for a triathlon
-swimming as a complement to bodybuilding

Anonymous

Anonymous Mon 02 May 2011 07:11:00 No.7218296 Report

Quoted By:

>>7218125
Yeah, I have shit endurance so I went with the 50's. Feel free to do more. Also I play water polo competitively so I guess I was trying to get explosive power going more than endurance.

lion !f7lI5ksIEA

lion !f7lI5ksIEA Mon 02 May 2011 07:11:00 No.7218300 Report

Quoted By: >>7218349

I just want to say everyone on here is awesome. Maybe an infographic would be silly. I'll see what I can compile.

Anonymous

Anonymous Mon 02 May 2011 07:15:00 No.7218349 Report

Quoted By: >>7218365

>>7218300
If you could make an infographics on swimming, I'd suck yo' dick.

Anonymous

Anonymous Mon 02 May 2011 07:16:00 No.7218365 Report

Quoted By:

>>7218349
>no homo

SwimAuthority !18KjlUrsQg

SwimAuthority !18KjlUrsQg Mon 02 May 2011 07:18:00 No.7218388 Report

Quoted By: >>7218521

>>7218125
I am no longer swimming competitively as my senior year season ended on 17 February this year. My best strokes were breaststroke and freestyle.

At Texas 4A state championships I did;
-13th in 100 Breaststroke 1:02:01
-3rd medley relay 27.7 50 Breast split
PR in 50 free is 22.78

SwimAuthority !18KjlUrsQg

SwimAuthority !18KjlUrsQg Mon 02 May 2011 07:19:00 No.7218395 Report

Quoted By: >>7218535

>>7218136
First thing you need to know is that swimming will introduce some new neuromuscular activity you may not be used to yet, and this can cause your muscles to get a little bigger for the first month or so; however, swimming will not make you considerably stronger or more muscular in the long run and thus should not be done while trying to get bigger. Use it as an aide to cutting when the time comes. For cardiovascular health:
-Swim at least four days a week
-Do all four strokes properly (www.swimnetwork.com has good technique guides, but you should seek a coach if you can)
-Focus on long warmup sets --- this is very important! Do at least 1,000 yards warmup each and every goddamn time
-Same for cooldowns
-Your main set should challenge your heart, by this I mean you should do multiple sets of a difficult length (whatever that is for you, may be 50 yards, may be 200) with very short rest time
-In each workout have a sprint set, a main set (described above) and a warmup/cooldown
-Work on timing your 50 yard sprints from the diving block; these will serve as PRs you can aim to consistently improve, much like lifting PRs
-If after about two months or so you get really good and want challenging workouts, visit floswimming.com and watch the workouts posted there

I can write you some beginner workouts if you feel you don't know enough to write your own; let me know.

For bodybuilding, it's less complicated. Honestly, do all four strokes, do about half what you would do if your goal was cardiovascular health, and only swim on rest days. That's it. For your purposes as a bodybuilder, swimming is just a method for cutting and should be treated as such.

SwimAuthority !18KjlUrsQg

SwimAuthority !18KjlUrsQg Mon 02 May 2011 07:19:00 No.7218410 Report

Quoted By: >>7218535

>>7218151
To train for a triathlon, focus on distance and time. I recommend starting about four months before your race, and doing this:
-First week: choose a short distance (between 400 and 500 yards) and swim it three nonconsecutive days
-Each following week: up your distance by 100 yards, and every day within the week focus on improving your time
-After the first two months, cut days down to two nonconsecutive, and add 500 yards to whatever your current distance is, and progress by 300 yards per week
-Again, within the week focus on speed
-For the last three weeks, gradually lower your volume by equal amounts until you're at less than 1,00 yards per session for the two days of the last week, and do not swim at all for four consecutive days right before your race
-Only do front crawl (freestyle) as this is what you will do to race
-Do as many of these practice swims as possible in open water, for obvious reasons
-Do not do a swim/bike split or a swim/run split for more than two consecutive swimming days (that's a mouthful, but basically switch up whatever you do on the same day as swimming)
-Wear a goddamned speedo, don't practice in trunks or your wetsuit.
-Shave all body hair the evening before the race for ease of motion like you wouldn't believe

Anonymous

Anonymous Mon 02 May 2011 07:28:00 No.7218521 Report

Quoted By: >>7218572 >>7218606

>>7218388
Not bad, though I can't really say, I don't swim breast.

I swim (junior season just ended 2 months or so ago)

54.88 in my 1 fly,
24.9 in the medley (fly)
1:53.02 in my 2 free
51.9 in 4 free relay

Anonymous

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Anonymous Mon 02 May 2011 07:28:00 No.7218527 Report

Quoted By: >>7218606

Open water as well please.

>I love you for this
>So homo

lion !f7lI5ksIEA

lion !f7lI5ksIEA Mon 02 May 2011 07:29:00 No.7218535 Report

Quoted By: >>7218572 >>7218606

>>7218395
>>7218410

What about lessons for a first time swimmer. We're talking like "talk to the fishies, listen to the fishies" drills. By all means your expert instructions are invariably awesome, but do you have any tips on starting out? If anything, some beginner's resources would be great.

I have a feeling that private lessons are probably the best way to go, albeit the most expensive

Anonymous

Anonymous Mon 02 May 2011 07:31:00 No.7218569 Report

Quoted By:

Here are some Total Immersion pdfs. I would upload the videos, but my connection sucks.
http://www.mediafire.com/?s6c5odkkoo475d7
http://www.mediafire.com/?jk399yicwj3t5cg
http://www.mediafire.com/?ka6tvg5pidhxqbj
http://www.mediafire.com/?f3ka9ry0sumr73i
http://www.mediafire.com/?1r0815rx5ommii7

Anonymous

Anonymous Mon 02 May 2011 07:32:00 No.7218572 Report

Quoted By:

>>7218535
I'm not swim authority, I'm the poster from>>7218521
just an FYI

you probably want to start with freestyle, in which case all i can really say is you want to be in a straight line, with your head about 45 degrees to the ground. high elbow, low wrist while you bring your arm forward for your stroke, and pull with your arms, not your hand. you'll naturally rotate your shoulders, but don't rotate your head, and keep a 6 beat kick. 6 kicks every 2 strokes.

SwimAuthority !18KjlUrsQg

SwimAuthority !18KjlUrsQg Mon 02 May 2011 07:35:00 No.7218606 Report

Quoted By: >>7218645 >>7218799

>>7218521
>51.9 in 4 free relay
Nice goin' mang, that's fast for a junior, assuming flat start.

>>7218527
You talkin' to me?

>>7218535
It's like guitar, or talking to girls. You can't learn how to do it online. There are good resources out there for those who already have a grasp of the basics of technique, but if I spent all day here I couldn't teach you how to do front crawl properly. You really do need a coach if you're an absolute beginner.

I can outline some drills for making bad technique better, i.e. shit you can do to make your terrible front crawl and make it look like you know what you're doing, but for even these to be of any worth I'm assuming you can swim the four strokes for a considerable distance at least passably well.

For anyone who's so new to swimming that they couldn't even picture good stroke in their heads, their needs exceed my expertise.

Anonymous

Anonymous Mon 02 May 2011 07:36:00 No.7218616 Report

Quoted By: >>7218655

Why is someone who "started swimming last Monday" making a swimmer's guide?

Do you want to take the information people with actual experience post and slap your name on it, so you can be an egotistical douche and take credit for others knowledge?

Anonymous

Anonymous Mon 02 May 2011 07:39:00 No.7218645 Report

Quoted By: >>7218690

>>7218606
Thanks! but no lol, it was off a relay start. Texas breeds some pretty insane swimmers though, Massfags like me only manage i think 10th place with ~51 across the board in our relay. I've seen some pretty insane times come out of there.

lion !f7lI5ksIEA

lion !f7lI5ksIEA Mon 02 May 2011 07:40:00 No.7218655 Report

Quoted By: >>7218715 >>7218763

>>7218616

No, I'll slap your name on it. You bowl of dicks.

There is no swimming guide in the faq's. Swimming is rarely brought up on /fit/. A lot of people on here are intimidated by the idea of getting a good swimming workout.

Let us men build the bridges. You can keep being a bowl of dicks.

Anonymous

Anonymous Mon 02 May 2011 07:43:00 No.7218688 Report

Quoted By:

I swam all through highschool, only occasionally now and over the summer.

Great workout is 25m windsprints on the 30-60 seconds.
I don't believe i've actually done the 30 second one in years but it's something to work up toward.

Basically do a freestyle sprint without taking a breath on 60 second intervals. Do as many as you can; then allow your self 1 breath.

You can do this as a pyramid down, 1 breath down to 5, or pyramid up, with like 5-3 breaths allowed working your way down to none.

Great for lung capacity and anaerobic endurance.

SwimAuthority !18KjlUrsQg

SwimAuthority !18KjlUrsQg Mon 02 May 2011 07:44:00 No.7218690 Report

Quoted By:

>>7218645
No offense to you or your state, but that shit kind of used to piss me right off.

My 4free relay did 49s across and we didn't even final at our state meet, and we're in the 4A division. At 5A state this year, the winning relay did a 3:05:00, which averages to 46 per leg.

Not a huge deal though, it never really mattered ya know, just high school fun.

Anonymous

Anonymous Mon 02 May 2011 07:45:00 No.7218715 Report

Quoted By: >>7218746 >>7218763 >>7218781

>>7218655
But you've fully admitted to knowing nothing.

You aren't building the bridge. You are literally doing nothing but working photo shop.

Sit back down, junior.

Also
>most people are intimidated by the idea of getting a good swimming work out
>hahahahahhaahahahaohwow.jpg

SwimAuthority !18KjlUrsQg

SwimAuthority !18KjlUrsQg Mon 02 May 2011 07:47:00 No.7218746 Report

Quoted By: >>7218760 >>7218834

>>7218715
Try to post something useful. Some good info is getting thrown around here, and you're creating a necessity for others who want to use it to wade through your douchey bullshit to find it.

Anonymous

Anonymous Mon 02 May 2011 07:48:00 No.7218760 Report

Quoted By:

>>7218746
Try to choke on a bag of dicks, junior.

Anonymous

Anonymous Mon 02 May 2011 07:48:00 No.7218763 Report

Quoted By: >>7218795

>>7218655
I have to agree... We have one team that is from a private school, they went mid 47's and 48's. It's crazy. One team keeps up with them, and then it drops off to 3 seconds slower. And MA is a shitty swim state technically. I'm hoping to swim in college so it's ridiculous
>>7218715
No disrespect to lifters, but honestly, competitive swim practices is much harder than lifting weights.

lion !f7lI5ksIEA

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lion !f7lI5ksIEA Mon 02 May 2011 07:50:00 No.7218781 Report

Quoted By: >>7218794

>>7218715

you mad bro?

Anonymous

Anonymous Mon 02 May 2011 07:52:00 No.7218794 Report

Quoted By:

>>7218781
no. are you?

SwimAuthority !18KjlUrsQg

SwimAuthority !18KjlUrsQg Mon 02 May 2011 07:52:00 No.7218795 Report

Quoted By: >>7218825

>>7218763
Nigga. Are you up to giving away your life? That's what collegiate swimming takes. You have potential for it, but you're gonna have to find a club team tonight and start practicing with the big dogs (as in about 12 practices a week) right now. Shit ain't worth it.

Study and get a big scholarship instead. Same benefits, but you keep a social life. But if you love it, more power to you.

Anonymous

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Anonymous Mon 02 May 2011 07:53:00 No.7218799 Report

Quoted By: >>7218825 >>7218848

>>7218606

Yes.

Please tell me you didn't just stare at lane lines for 14 years. If you did then flipturns howdotheywork lol

Anonymous

Anonymous Mon 02 May 2011 07:56:00 No.7218825 Report

Quoted By:

>>7218795
I swim year round, and I've talked to the coach at Indiana. Peak season is 12 practices a week, 3 weightlifting sessions a week, about 70-75k a week. Not completely out of my range, as for us during peak season we do about half that much with 6 practices a week.

I plan on applying to IU, and i can get in, but it'll be hard to get into the business school direct admit

>>7218799

I'll be honest, learning to swim over 4chan will probably not work out for you. Getting a good stroke takes a long time (read; years), as your stroke will change without you noticing often.

Anonymous

Anonymous Mon 02 May 2011 07:57:00 No.7218834 Report

Quoted By:

>>7218746
Swim, i swim every day, i usually start off by doing front crawl fast for around 5 minutes to warm up.

Then my main is around a minute of front crawl as fast as i can, then around a minute of breast stroke, then repeat this for around 45 minutes.

I then do the same as the warm up, swim front crawl for around 5 minutes or so.

Anonymous

Anonymous Mon 02 May 2011 07:58:00 No.7218843 Report

Quoted By: >>7218893

Thank you SwimAuthority, that was very helpful stuff

SwimAuthority !18KjlUrsQg

SwimAuthority !18KjlUrsQg Mon 02 May 2011 07:58:00 No.7218848 Report

Quoted By:

>>7218799
Unfortunately, that's exactly what I did. I can tell you that from what my coaches have told me (they've all done many triathlons), it's not too different either way. So just practice practice practice in both environments and it should work out for you.

As for flipturns, I wish I could invite you to my local pool and show you. I'd have to write a book explaining it in text. Try this:
http://www.youtube.com/watch?v=vrFzObKmliE

Just do what he does (oversimplified, I know, but it's all I can give you). Use the pull from your hands to turn your body over, do a full somersault without facing either direction (no right or left turn) and push off with your stomach facing up.

Whip your heels around the motion as fast as you can, and plant your feet about half shoulder width apart. Don't breathe on the stroke right before your flipturn. Do it a million times and it'll start to come naturally.

Anonymous

Anonymous Mon 02 May 2011 07:59:00 No.7218860 Report

Quoted By:

wait so you guys are saying I cant just show up to the pool and pretty much wing it with freestyle?

SwimAuthority !18KjlUrsQg

SwimAuthority !18KjlUrsQg Mon 02 May 2011 08:03:00 No.7218893 Report

Quoted By: >>7219683

>>7218843
You're welcome. I'm considering making this a permanent trip (not like a tripfag or anything, just whenever someone needs swim related advice).

I think I could be pretty helpful, especially to intermediates who already have the basics down but want to get in good shape or train for a race.

Sir Sceak !!LciZj2frsW6

Sir Sceak !!LciZj2frsW6 Mon 02 May 2011 08:05:00 No.7218906 Report

Quoted By:

Well Toussaint says that there are five factors in swimming. Power, lift, drag, buoyancy and speed.

I personally find that the closer your body density is to the water, the easier it is to swim contrary to what one would believe (fat floats).

I don't actually recommend the use of equipment as I think it removes you from the art/sport/science/discipline. They are somewhat useful in building muscle, as a form of strength conditioning but even I have difficulty with that.

Kickboards are the instrument of evil. I don't even have one. Kicking uses a lot of large muscles and whenever you try and get any kind of speed or build strength your blood pH decreases and your joints become more malleable and your muscles become more flexible. Result: you bend backward at the sacrum and then when swimming the front crawl for instance, your spine is aligned in such a manner that you essentially kick air into the water.

The only time I use a kickboard is with a scuba and I use it to create resistance. I place it sideways in the water and kick against the resistance, rotating the board every length because it's assymetric.

SwimAuthority !18KjlUrsQg

SwimAuthority !18KjlUrsQg Mon 02 May 2011 08:39:00 No.7219196 Report

Quoted By:

>>7219005
That's the spirit! Fail a thousand times every day for a year if that's what it takes!

It will prove worth it in the end, I promise. Swimming is very rewarding, I might even say just as much so as weight lifting.

Sir Sceak !!LciZj2frsW6

Sir Sceak !!LciZj2frsW6 Mon 02 May 2011 08:56:00 No.7219393 Report

Quoted By:

As for training load you could train as much as 12 times a week, 4 hours a day, 6 days a week. A maximal load should be somewhere around 8 to 10 km. a day.

AFAIK high school athletes train 3 times a week, varsity teams 6 times a week, certain up to 12 times a week.

A normal load is around 3K in 2 hours, 4 to 5 K is also normal.

I've trained 12 times a week and honestly it's a lot. I think that a lot of emphasis is put on training load rather than training quality. I've had decent success in a 3-day high-intensity load, 2 day low intensity stroke mechanic approach.

HMHMHFX where F is a free training, just do whatever you want/feel like.

Sadly, I also believe that the least swimming a person does, the better the person will be at swimming. It's a very sensitive discipline, trying to gather speed through fluid is alot like putting a shuttle in space and it's not very forgiving to bad technique and off angles.

The fact remains that the more you swim the shittier your technique gets. As you get tired you don't swim as well, create strength in vectors that don't really apply for your length and it's just an offsetting experience.

Others feel that it's something that should be overcome and some just plain love swimming and they'll swim miles on end wihout giving it a second thought.

lion !f7lI5ksIEA

lion !f7lI5ksIEA Mon 02 May 2011 09:16:00 No.7219683 Report

Quoted By: >>7220097

>>7218893

You have been christened.

Thinking about just archiving this thread. What a great Sunday.

Anonymous

Anonymous Mon 02 May 2011 09:16:00 No.7219685 Report

Quoted By:

sweet some more swimmers on 4chan...
16 years old. junior
-53.3 100 back
-24.6 50 back
-1:01.3 100 m back
47.4 100 free
21.7 50 free
1:45.0 200 free
53.6 100 fly
1:04.5 100 breast*
*from 14 y.o. winter season, quit swimming breast to train back and free, I have also never trained more than a 50 fly in my life

also favorite sets/goal times in this bitch

Anonymous

Anonymous Mon 02 May 2011 09:45:00 No.7220097 Report

Quoted By:

>>7219683
Thanks bro
I FEEL SO PURE.

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