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13 Feb 2004

How can I get fit by just swimming?
I can do a 5km run just about. So I'm not very fit. But I would like to swim 45min a day for 4 days a week. And would like to get reasonably fit. How can I do it? What sort of targets must I set myself -laps and laptime- when starting out?
thanx, regards
Neil
Answer 471 views
Expert
FitnessDoc
fitnessdoc

01 Jan 0001

Hi Neil

Your ulitimate aim of 45 minutes, 4 days a week would be the starting point for your programme. Where you start depends on your current level of fitness - you are capable of running for about 30 minutes I would guess, and so that's a reasonable starting point. Now, swimming is a little different from running, so you need to make some concessions for this. So, what I would suggest you do is try to plan a session where the total time you spend swimming is about 30 minutes, but not all at once. For example, you can begin by going to a pool and swimming 2 lengths, and then resting for about 1 minute, then repeating this about 10 times. I would estimate that this would give you about 30 minutes, since I would expect that you would be able to swim two lengths in about 1 and a half to two minutes (depending of course on the length of the pool, and on your ability - some people are just more natural swimmers than others). As you build up your fitness levels, you will be able to cut down on the length of this rest period so that eventually you eliminate it altogether, and you will be able to add on distance actually swimming, until you reach 30 minutes.

Another option that you have, and this is probably even easier to do, although it is not as flexible a programme, is to check out the Get Sporty site on the Health24 Fitness site. Here you will find all types of sports, including swimming. There is a programme for advanced level swimmers, as well as beginner levels, from level 1 to level 3. It's well worth a look, either to follow directly, or to get some ideas from.

A final option, if you need one, is to go to the following site and get the programme in a more personal manner:

www.swimafrica.co.za
Good luck
The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical examination, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.
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