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From Zero to a Mile: Swimming for Exercise

When starting a new form of exercise it is always great to have a plan. It is more than beneficial to have a little guidance to give your workouts structure.

Swimming, like running, takes some time to build up the endurance needed for lengthy workouts. With running, the first benchmark is a 5k, and with swimming it is a mile - which is 1650 yards, not 1760 yards.

I found this wonderful program created by Ruth Kazez. Her 0 - 1650: A mile in 6 Weeks plan is totally doable, all it needs is you.

Here's an example of the workout for the first week.

WEEK one (Three Days):
100 for 12 breaths...repeat 3 times.
50 for 8 breaths...repeat 3 times.
25 for 4 breaths...repeat 3 times.
Total: 700 yards

Doable, right?

Her site is also filled with great swimming tips and workouts. Check it out and start swimming!!!

See you at the pool.


Join The Conversation
andaman andaman 10 years
Thanks very much SU3 I'm about log off and go for a swim. I will try it now :)
SU3 SU3 10 years
andaman: A great workout in the pool for your abs would be to dolphin kick while on your back. Keep your arms above your head as if you were streamlining and kick with your legs and feet together while using an up and down movement. And on your back of course. Your abs will get a great workout!
andaman andaman 10 years
Swimming is good for the legs guy. It's not that great for stomach (i should know) but great for your legs. Think of Britney to motivate yourself! If anyone knows of any swimming that will help with the stomach, do let me know immediately.
andaman andaman 10 years
Well i swim in 25 metres pool. I usually do 40 laps. That makes it 1000 metres I think, which is 1 kilometre. A mile is 1500 metres so that should take 60 laps exactly. I hope that helps quietriott :) I will try to do at least 60 laps now. Well it will take me 1 hour. I'm quite short, lol.
SU3 SU3 10 years
Love these swimming posts! :)
minhoca minhoca 10 years
I just started week three of this! It's great! I huffed my first couple laps week one.. but today I did 1250 yards and feel great. I've modified my diet here and there (with some fitsugar tips) and have lost 7 lbs in those past 2 weeks. I also use off days to sort of work on technique also discussed in this site. It really makes me feel great to have accomplished each week of the plan.
mels mels 10 years
I'll definitely check out this site. Swimming is wonderful exercise, but it takes some getting used to. Thanks for the link!
quietriott quietriott 10 years
approx. how many yards is the length of a pool?
jhuck jhuck 10 years
All you need is you...and a pool. Would be great if I had access to a pool, or a lake.
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