Swimming- Need some tips!!

 I started swimming yesterday.  Well, I tried.  I thought it was going to be easy, well not easy, but certainly not as hard as it was. I am running and biking consistantly so I thought no big deal.  Wrong.  3 laps of breast stroke and 1 of crawling and I was worn out.  I grabbed a kick board and did another lap.  I was huffing and puffing like the big bad wolf by the time I was done!!!!  So, how do I "train" to swim?  Crawl for a bit and breast stroke for a bit until my endurance gets built up?  I have searched the web and have found great articles on how to make sure my strokes are right but not how to get started.   I can really see how this is going to help my running though.  My cardo should be tremendously improved!!   I really want to do a few sprint Tri's next year, so I really look forward to hearing back from you!

Kat

I was a competitive swimmer for many years, and taught that and synchronized swimming for awhile. Once you find your own rhythm and pace it will be much, much easier. Here are some tips that will help:

*Since you started with 5 laps (4 breastroke/1 crawl), rather than ramping up the amount of laps right away, try to increase the number of laps you do the crawl each day. Once you can do five laps of continuous crawl, add 2-4 more of breastroke (or as much as you can do), and then repeat the process. Eventually, you'll want to work your way up to doing 4 or 8-lap sets of crawl with 1 or 2 minute rest periods between sets.

*If you get any shoulder pain, lay off and just do kicking laps for awhile. Repetitive stress injuries are very common for distance swimmers, so it's really important to listen to your body.

*Learn to breathe on both sides. In practice, we would do sets where we breathed every 3 strokes, then every 5, then every 7. A regular breathing rhythm will keep you moving at a regular pace. The less you lift your head out of the water to breathe, the better. The more you lift your head during breaths, the harder you have to work at moving forward.

*If you don't do them already, learn to do flip-turns at the end of your laps. You'll keep your momentum going much better.

*When you begin a lap, begin with a very tight streamline. Your upper arms should be straight and pressed against your ears, head tilted slightly done, and palms flat with fingers together hand-over-hand. Here is the amazing Michael Phelps'  streamline; it's pretty much perfect: http://2.bp.blogspot.com/-cyIs3v6IHQM/TcRLQwARmPI/AAAAAAAAAB 8/ypTg6E5Li4E/s400/phelps.jpg

*Don't forget to sip some water between your sets. People forget to hydrate because the pool is so refreshing.

*Get a pair of goggles that are slightly tinted or mirrored. They'll reduce glare/squinting, fog, and protect your eyes from UV rays. These ones are my personal favorites: http://www.speedousa.com/product/index.jsp?productId=3385052 &locale=en_US

If you have any questions at all, feel free to ask. Definitely watch some events during the London games this summer. The technique is just picturesque.

 Thanks for all of you suggestions!  What do you think about using a swimbelt to help while I build up my stamina?   I also noticed that I now SINK!!!  LOL, I never used to sink when I was heavier.  Strange huh?   Anyway, I remember doing water aerobics with a belt and thought it might be helpful?  Or should I just suck it up and swim?  Thanks again!
Kat

You are very welcome! It sounds like you do a lot of other exercise, so you may have built up muscle. Oddly enough, people with a higher body fat percentage actually *do* float better than those with a lot of muscle. (I guess because it is more dense?)

I've never tried using a swimbelt, but I know that they are really helpful for some people with lower back issues. Honestly, you'll build up your core muscles and stabilize much quicker if you go without it. But it's worth trying a lap or two with it on while you're getting used to all of the new motions and breathing.

check out these articles

http://www.active.com/swimming/articles/strength-training-for-swimmers.htm

http://www.active.com/swimming/Articles/Strong_abs_build_a_base_for_swimming_success.htm

http://www.active.com/swimming/articles/breathing_mechanics_that_will_help_your_freestyle.htm


http://www.trinewbies.com/tno_swimming.asp

I am in no position to give swimming advice since I am a horrid swimmer, but I just wanted to say congrats on this new endeavor. Triathlon is so much fun and it was the missing puzzle piece for me in my journey. To get an idea of what I was supposed to be doing in the pool, I watched several youtube videos on swim form and tried it in the pool. I can swim well enough to hold my own in a race, but its not pretty

Great idea to watch video. I always think that seeing really talented swimmers is an excellent way to grasp the concepts. I used to ask my students to watch one event during Olympic years and then tell me what they learned from the race.

Congrats on the triathlon success! That's quite an accomplishment.

 Hi,

I was wondering how soon after RNY surgery am I allowed to swim. I was going to ask my MD but it is late now so I thought I would just thrown the question out there. I have my surgery two weeks ago today. I am walking 4-5 miles and doing very light upper/lower body weights (no abs) but would like to swim a bit too. 

Thanks

Lester

 My surgeon said 6 weeks, but I think it is something that each surgeon kinda does their own thing on.  So I would ask him.

They got back to me last night and answered my questions. I honestly did not think I would hear back so quick. Thanks for the info!  -Lester