Swimming for cardio

[OrganicShadow]

Looking to hear from people who use swimming as a form of cardio. I have a lot of scar tissue in my left leg and cant endure a lot of impact. I also just really enjoy swimming.

For those who do swim, what it your sessions like? Speed, distance, tempo, frequency. Im trying to improve my conditioning and help with a cut.

 

[JudoJosh]

Looking to hear from people who use swimming as a form of cardio. I have a lot of scar tissue in my left leg and cant endure a lot of impact. I also just really enjoy swimming.

For those who do swim, what it your sessions like? Speed, distance, tempo, frequency. Im trying to improve my conditioning and help with a cut.

Have you tried to see a ART specialist for the scar tissue buildup?

 

[asooneyeonig]

i used to be a competitive swimmer. i highly recommend swimming as cardio. its mainly going to be like long slow cardio though. it will also help with breath control.

if you cant run you can try weighted carries or sled work. that is low impact. the awesome thing about sled work is it has no eccentric portion.

or do some RKC style stuff and do swings and timed snatches. for example, do 10 reps of KB snatches each minute for 10 minutes.

 

[ZiR RED]

Swimming is like bonus cardio/conditioning work for me, so I don't have a very set routine.. I change it up based on what I did the prior few days and what I'm in the mood for.

Sometimes its 8-10 x 250m with a minute or two rest. These are slow aerobic intervals.
Other times its 4 x 400
And when I want to do some anaerobic conditioning it will be 5-10 x 50-100m

Br

 

[oz_phys]

Swimming obviously provides the benefit of reduced weight-bearing and ground reaction forces that would suit if you had a lower limb injury...in saying that, it also has the potential to overload the cervical/thoracic spines and shoulders, particularly if following a shoulder/push/pull split...personally my impingement symptoms are worse if I swim the day of my shoulder split (I have since re-organized programme)
In terms of sessions, I find mixing it up with hand paddles, fins, pull buoys, kick boards keeps it interesting...I usually try complete a longer aerobic session and a speed session depending on where I am in my training periodisation..
HIIT in the pool can also be difficult, and unless the life guards a babe, avoid training to failure or you'll drown

 

[Geoforce]

Swimming is one of the most underrated things around imo. I have always been in my best overall shape when swimming was part of my arsenal.

Just like any cardio I would mix it up. Long, slow days and more intense days where you swim faster. Be prepared initially for some DOMS in the shoulders!

 

[OrganicShadow]

I went to physical therapy years ago. It helped me to straighten my foot while walking but never thought of ART for the scar tissue. I also have the additional problem of uneven growth in my legs due to the break being along the growth plate which has now moved into my hips.

Oh my gpd, my read delts that first day!!! I was thinking to alternate between high intensity sessions and slow steady paced distances. Originally I was just gonna do distance. Focus on cral with breath every 3 strokes. I can do a decent flip turn. Maybe if I get amped up ill do a 50 of fly on those high intensity days.. I hate backstroke with a passion. Do you ever schedule certain workouts around swimming? For example, not doing a back workout and swim too close together?

 

[steakboy]

After a lower back injury I've been hitting the pool for my cardio lately. I can make a single lap and I'm breathing like I had just sprinted a mile. I was in fairly good cardiovascular shape prior to the injury and thought this would be a cake walk. There goes my ego again.

I've never been a very strong swimmer, but could stay afloat if it was necessary, but never tried to train it. Now that I see it's a challenge... I'll be doing it much more often. Especially since running is out of the question right now.

I'm having a hard time with the breathing. Is there a trick to it that I'm not getting? Once I get to the point where my legs are giving out I'll back stroke for a bit so I can breathe.

 

[Onlychevy6]

When I was lean and mean I was a pro surfer. The cardio workout is insane. Sometimes i miss swimming. One of the best cardio workouts out there.

 

[alwaysbulking]

You can always row (machine), great way to condition without too much leg work.

 

[ZiR RED]

You can always row (machine), great way to condition without too much leg work.

If you're using it correctly the erg is predominantly leg work.

Br

 

[ZiR RED]

You can always row (machine), great way to condition without too much leg work.

Rowing is predominantly lowerbody if you are doing it right. Low impact without much eccentric motion shouldnt leave you very sore...but its a hip dominant exercise.

Br

 

[OrganicShadow]

I'm having a hard time with the breathing. Is there a trick to it that I'm not getting? Once I get to the point where my legs are giving out I'll back stroke for a bit so I can breathe.

\

I actually dont float. I blame my quads. Yes, rythmic breathing is crucial. Depending on your length and intensity its a breath every 2-4 strokes. Short sprints are usually every 2 breaths, pick a side youre comfortable with. Typically its every 3 strokes, I suggest this unless you wanna get competitive. Longer swims (>/=1 mile) the swimmer may choose to breathe every 4 strokes. Are you blowing out in between? Blowing bubbles eliminates time spent exhausting air and allows more time for intake.

 

[ZiR RED]

I've found learning to turn my body to breath rather than my head has helped out a lot. You can check it out under the pose method of swimming. Also, I don't breath out between breaths. I breath out hard as I come up for air, which creates and elastic recoil and helps me to pull more air in. At least, this is what the swim coach at school has me doing.

Br

 

[OrganicShadow]

I did think to turn my body for breath, helps extend my stroke as well and keep straight. But the lung recoil is a new concept to me. That's interesting. Makes sense, different approaches I suppose.

 

[ZiR RED]

I don't know if he's still around on here...but, bikeswimlive gave me some great advice and resources regarding swimming that really helped my technique and endurance.

Br

 

[kowalsik]

i always heard it was great. but i blow at swimming.

 

[ponysteak]

Zir....do you still have the links to said resources? Looking at adding swimming for cardio this summer.

 

[ZiR RED]

I'll check. Youtube pose method of swimming. There's some good informative video's on there.

PS: How do you like Lafayette? I applied for a professor job with ULA Lafayette last week.

Br

 

[ponysteak]

You mean University of Louisiana at Lafayette right?

Lafayette is great. There are tons of different festivals year-round (mostly centered around music and/or food). The two major ones are Festival International and Mardi Gras (we have the biggest mardi gras celebration next to New Orleans, and imo better). UL is a big school with a good athletic department (our football, men's basketball, and softball teams are awesome). There's always bands playing somewhere and a good nightlife with a vibrant downtown scene. There's also a lot of cool bars scattered around Lafayette. If you're into fishing/hunting this is also a great place to live. LA is called the sportsman's paradise. I love it here.

Also if you have any questions about ULL feel free to ask, I am a student there. And thanks for the youtube info.

 

[ZiR RED]

Yup, that's the one...And I love to fish, so that's cool too.

What's your major there?

Br

 

[ponysteak]

Nice. Plenty of freshwater fishing around and the gulf isn't very far.

I'm majoring in Environmental Science with a concentration in alternative energies.

What are you going to be teaching?

 

[ZiR RED]

Exercise science, strength and conditioning, etc. My PhD is in exercise physiology. Hoping I get a call back from the application...

Br

 

[ponysteak]

Haha I figured it would be in that field. From all your posts I've seen they'd be crazy to pass on you. Good luck with the search!

 

[OrganicShadow]

Sounds great. Good luck Zir and let us know how it turns out. I check out some youtube videos and picke dup some pointers (the internet is amazing).