training prog

Wilfried Helferding said:

according to your experience is 30 minutes 3 times a week enough to build muscle, strength and
endurance?

Mo: 1000 m crawl (endurance)

We: intervalls/pyramid system (50, 100, 200, 100, 50//1 min rest between pyramides) (strength)

Fri: 10 x 50m at max speed (mass building)

+ stretching (not included in 30 mins)

It depends on where you are starting from. If you are starting from the status of couch potato, then
you can make big improvements with this program. But eventually you will reach a level where you are
just maintaining the level of fitness you have reached. At some point, that level will be good
enough, but I would say that you will reach that level swimming between 1 and 2 hours per session, 3
to 5 times per week, with anywhere from 3k to 6k per session. You don't have to do it all with
swimming, however. I'm only doing a half hour of swimming per session at the moment. I would like to
do more, but it isn't practical here, so I get more exercise by riding my bike to and from work and
by working out at the gym for an hour a day. I might be going a little overboard in terms of hours
per day of training (2), but it doesn't interfere with the rest of my life, so I'm not bothered. At
some point you will need to increase your output.

martin

--
Martin Smith email: [email hidden] Vollsveien 9 tel. : +47 6783 1188
P.O. Box 482 mob. : +47 932 48 303 1327 Lysaker, Norway

I went from a couch potato to 1 hour a day, in a month and a half. Still working on increasing my
distance within that hour. On a tired day, I go about 2200M and on a good day about 3200M. I swim
every day. I usually get 2 strong days in a row, then I need a recovery day, so I do a short cardio,
and easy stroke drills to get the lactic acid moving and stretch out the muscles. That would be
roughly a 2000M workout.

today we did 600 warm-up with a no fin kick on every 4th 50. then 4x100 moderate pace stroke drill
then 2x600, each 300 paced faster than previous. (faster, better swimmers did 2x1000 in that time)
then 300 moderate to easy warmdown.

2 years ago at 32, I did some swimming on my own, before that I never swam laps.

"Martin W. Smith" <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

Wilfried Helferding said:

according to your experience is 30 minutes 3 times a week enough to

build

Quoted message said:

Quoted message said:

muscle, strength and endurance?

Mo: 1000 m crawl (endurance)

We: intervalls/pyramid system (50, 100, 200, 100, 50//1 min rest between pyramides) (strength)

Fri: 10 x 50m at max speed (mass building)

+ stretching (not included in 30 mins)

It depends on where you are starting from. If you are starting from the status of couch potato,
then you can make big improvements with this program. But eventually you will reach a level where
you are just maintaining the level of fitness you have reached. At some point, that level will be
good enough, but I would say that you will reach that level swimming between 1 and 2 hours per
session, 3 to 5 times per week, with anywhere from 3k to 6k per session. You don't have to do it
all with swimming, however. I'm only doing a half hour of swimming per session at the moment. I
would like to do more, but it isn't practical here, so I get more exercise by riding my bike to
and from work and by working out at the gym for an hour a day. I might be going a little overboard
in terms of hours per day of training (2), but it doesn't interfere with the rest of my life, so
I'm not bothered. At some point you will need to increase your output.

martin

--
Martin Smith email: [email hidden] Vollsveien 9 tel. : +47 6783 1188
P.O. Box 482 mob. : +47 932 48 303 1327 Lysaker, Norway