Swimming is one of the best full-body workouts, offering benefits such as improved cardiovascular fitness, increased muscle strength, and low impact on joints.
If you’re interested in the sport and its many benefits, here's a guide to getting started on your solo swim workout!
Set Clear Goals: Before you jump in, know what you want to achieve. Are you aiming for endurance, general health, or a mental break? Setting a specific goal helps tailor your workout to meet your needs.
Warm Up: Start with an easy 5-10 minute warm-up, typically 100-400 yards* of freestyle, backstroke, or even kicking with a kickboard. A good warm-up increases your heart rate and blood flow into muscles.
*in a short-course pool, 25 yards is one length to the other side of the pool; 50 yards is a lap.
Structure Your Main Set: The main set is the bulk of your workout. For endurance, try swimming longer distances (ex. 5x 100 yards at a steady pace). For speed, focus on shorter, more intense intervals like 10x 50 yards with short rests in between. Technique-focused workouts might include drills that isolate aspects of your stroke, such as pull sets (arms only) or kick sets (legs only).
Incorporate Variety: Mix up strokes, distances, and intensities to avoid boredom and challenge different muscle groups. If you are familiar with them, feel free to incorporate different strokes such as backstroke, breaststroke, or butterfly; this variety can help you become a more well-rounded swimmer and improve overall fitness.
Cool Down: End with a cool-down at an easy pace; ensure your cool-down reflects your workout: a high intensity practice should have a longer, in-depth cool-down, for instance. Cool-downs help gradually lower your heart rate and aids in muscle recovery for your next practice!
Track Your Progress: Keep a log of your workouts, noting times and distances. With this, you can measure improvement and stay motivated!
With consistent planning and effort, swimming solo can be highly rewarding and lead to noticeable fitness gains.