returning to swimming

Rick said:

Hi,

I'm returning to swimming after not swimming for a couple of decades
(I'm 47). I found that I get very winded after just one lap in the
pool, which was a shock because I jog regularly and consider myself to
be in decent shape. Anyone have any thoughts or suggestions? I'd
really like to improve to the point of swimming 20 laps or more. By
the way, in the other lanes were people in their 60s doing lap after
lap.
Rick

As you've surely realized, being in good shape does not equate to being
able to swim easily, nor vice versa. Technique is paramount in this
respect, especially breathing for many novice swimmers. Look into
swimming lessons or perhaps books and DVDs on swimming.

Mark P said:

Rick said:

Hi,

I'm returning to swimming after not swimming for a couple of decades
(I'm 47). I found that I get very winded after just one lap in the
pool, which was a shock because I jog regularly and consider myself to
be in decent shape. Anyone have any thoughts or suggestions? I'd
really like to improve to the point of swimming 20 laps or more. By
the way, in the other lanes were people in their 60s doing lap after
lap.
Rick

As you've surely realized, being in good shape does not equate to being
able to swim easily, nor vice versa. Technique is paramount in this
respect, especially breathing for many novice swimmers. Look into
swimming lessons or perhaps books and DVDs on swimming.

A few other thoughts:

-Should you go to the pool without lessons be sure to check the pride in
the shower. Long, slow swimming gets you there

-Form is key. When you can get pointers try get the most from the advice.
When such help is unavailable ensure you're swimming smart, trying to hit
those technical goals. Bulk, thoughtless yardage never helped anybody.

-Intervals are your friend. 25s, 50s etc with a little rest make it much
easier to check your stroke, keep technically sound and judge your
swimming ROI. Again thoughtless yardage is wasted yardage. Long slow easy
intervals with moderate rest will let you swim better longer.

-Stretching makes the impossible merely difficult and brings the difficult
within reach. If you haven't swum recently it's more than likely that a
couple key joints won't have the range of motion required for efficient
swimming. If I have 5min a day to stretch and could only pick a few joints
I'd stretch my ankles and pecs. Safe, careful consistent stretching will
see you through. That means a little light stretching (feel the stretch,
not pain) after working out. If you go swimming at the end of the day you
can probably stretch your ankles before getting in as you've walked around
on them all day. Flippers also help there.

-Have fun with the equipment. Pull bouys and fins can be fun and
constructive, if a little addicting. The pull bouy can help get a feel for
the correct body position but I wouldn't use it for more than that. just a
taste to 'feel right' - the rest of the workout should involve trying to
emulate that feel without it.

-Posture is at least as important in the water as it is out of it. Long
spine, firm abdominals, flat back, relaxed neck. A good freestyle posture
isn't that far from a handstand. Balanced top to bottom, firm in the
middle, tall.

-Patience. patience and consistency are so important. Resist the
temptation to try and blast back into the pool. It's not what you do when
you're there, it's how well you do it. Bonus points for getting there
often. Going to swim 2 hours this week? You'd be far better off to have 6
nice, sharp, clean 20 min swims (plus warmup and post-stretching) then
you'd be to grunt your way through an hour twice a week.

--Mike

All the below is such good advice and so complete, I see no
reason to wonder any more. We should have a FAQ and put
this in as the first information. At the bottom we could
have Why can't I float. Or should I wear a (gasp) Speedo.

rtk

Michael Edey said:

Mark P said:

Rick said:

Hi,

I'm returning to swimming after not swimming for a couple of decades
(I'm 47). I found that I get very winded after just one lap in the
pool, which was a shock because I jog regularly and consider myself to
be in decent shape. Anyone have any thoughts or suggestions? I'd
really like to improve to the point of swimming 20 laps or more. By
the way, in the other lanes were people in their 60s doing lap after
lap.
Rick

As you've surely realized, being in good shape does not equate to being
able to swim easily, nor vice versa. Technique is paramount in this
respect, especially breathing for many novice swimmers. Look into
swimming lessons or perhaps books and DVDs on swimming.

A few other thoughts:

-Should you go to the pool without lessons be sure to check the pride in
the shower. Long, slow swimming gets you there

-Form is key. When you can get pointers try get the most from the advice.
When such help is unavailable ensure you're swimming smart, trying to hit
those technical goals. Bulk, thoughtless yardage never helped anybody.

-Intervals are your friend. 25s, 50s etc with a little rest make it much
easier to check your stroke, keep technically sound and judge your
swimming ROI. Again thoughtless yardage is wasted yardage. Long slow easy
intervals with moderate rest will let you swim better longer.

-Stretching makes the impossible merely difficult and brings the difficult
within reach. If you haven't swum recently it's more than likely that a
couple key joints won't have the range of motion required for efficient
swimming. If I have 5min a day to stretch and could only pick a few joints
I'd stretch my ankles and pecs. Safe, careful consistent stretching will
see you through. That means a little light stretching (feel the stretch,
not pain) after working out. If you go swimming at the end of the day you
can probably stretch your ankles before getting in as you've walked around
on them all day. Flippers also help there.

-Have fun with the equipment. Pull bouys and fins can be fun and
constructive, if a little addicting. The pull bouy can help get a feel for
the correct body position but I wouldn't use it for more than that. just a
taste to 'feel right' - the rest of the workout should involve trying to
emulate that feel without it.

-Posture is at least as important in the water as it is out of it. Long
spine, firm abdominals, flat back, relaxed neck. A good freestyle posture
isn't that far from a handstand. Balanced top to bottom, firm in the
middle, tall.

-Patience. patience and consistency are so important. Resist the
temptation to try and blast back into the pool. It's not what you do when
you're there, it's how well you do it. Bonus points for getting there
often. Going to swim 2 hours this week? You'd be far better off to have 6
nice, sharp, clean 20 min swims (plus warmup and post-stretching) then
you'd be to grunt your way through an hour twice a week.

--Mike

Thanks to Mark P., Michael E., and DrClean. I printed your responses
and posted them in my office.

I'm taking swimming lessons in July to improve my technique.

Rick