Swimming
by Dr. Gary Farr on 9 July 2002

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Swimming

Swimming is an excellent choice for aerobic conditioning since it involves most of the body's major muscle groups. Swimming works your arms, shoulders, hips, abdominals, and legs as the motion of your body works against the resistance of the water. It is also easier on your joints and bones than jogging or walking since there is no pounding on your joints; therefore, you have a reduced risk of injury. However, for this same reason, walking or jogging would be a better choice if you have osteoporosis since they are weight-bearing exercise which improves bone strength. Swimming is a great exercise for people that have arthritis or other joint problems as well as those that are overweight or pregnant. Swimming is also a perfect way to burn some calories while enjoying a nice dip in the pool. You can burn between 600-800 calories per hour depending on your stroke.

Swimming Tips

• The freestyle or crawl is the best stroke for cardiovascular benefit. Other strokes in order of aerobic benefit are backstroke, breaststroke, and sidestroke. It is a good idea to use a variety of strokes.
• Reach out as far as possible during the freestyle and pull the whole way through the water so your hand brushes your thigh.
• The fewer strokes the better. Elongate each stroke for maximum power.
• Kick up and down from your hips instead of your knees. Do not kick too deeply or let your feet break the surface of the water. Think of causing the water to boil rather than splash.
• Don't forget to breathe! Proper breathing is very important in swimming since it provides your body with the oxygen it needs. You should breathe every two-three strokes. If you wait too long you will tire more easily. To breathe, it is best to roll your body to the side and breathe once your mouth and nose are out of the water.
   

Swimming Gear

• Wear a swimsuit not a bathing suit. You want a suit that fits well while swimming and doesn't creep into uncomfortable positions while swimming.
• Get a pair of goggles that are $5-10. They are usually as good as the more expensive kind. Prescription goggles cost about $75. While shopping for goggles make sure you try them on in the store and get a pair that provides some suction around the eyes.
• Get a swimming cap to keep your hair out of your face.

12 Week Beginner Swimming Program
Week	Distance (Yards)	Time Goal (Min)	Frequency (per week)
1	300	12	4
2	300	11	4
3	300	10	4
4	400	13	4
5	400	12	4
6	500	14	4
7	500	13	4
8	600	15	4
9	700	18	4
10	800	21	4
11	900	23	4
12	1000	24	4

12 Week Intermediate Swimming Program
Week	Distance (Yards)	Time Goal (Min)	Frequency (per week)
1	1000	23	4
2	1100	25	4
3	1100	24	5
4	1200	27	4
5	1200	26	4
6	1200	25	5
7	1300	28	4
8	1300	27	5
9	1400	30	5
10	1400	29	4
11	1500	32	4
12	1500	30	5

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