workout
P R E PA R I N G F O R
THE BUD/S
Water Portion
Swimmer’s
mantra:
“There is no
off season.”
by Jack Siebold, Certified US Masters Coach
Let's talk about swimming –
swimming is probably one of
the best exercises for all-around
fitness. It provides both an
aerobic and a resistance exercise
that conditions and strengthens
most muscles in your body. That
being said, strength out of the
pool doesn’t easily translate
to strength in the pool.
It’s important to spend some
time building your strength
and endurance in the water
before jumping in “dry” on
competition day.
When should you get started?
NOW! In order to comfortably complete
the "swim" portion of this event, it's time to
get started right away.
GETTING STARTED
You will need a pair of good goggles, a
swim suit, and for those with longer hair,
a swim cap if desired (HAC provides
everything else you'll need, like fins and
kickboards). Start slowly – you can begin
anywhere from 15 to 20 minutes in the
pool for your first few swims. Don't worry
about counting laps / lengths at this point;
the time in the water is more important
than distance in the beginning.
Do easy "sets" when you are starting
out. HAC’s indoor lap pool and outdoor
pool are 25 yards long. You should
begin with something simple such as
12 (lengths) x 25 (yards) stopping to rest
every 25 yards or (1) length. One length is
called a “25.” This can be a combination
of kicking (with fins and kick board),
WO RKOUT
ONE
2-ROUND CIRCUIT:
KICK:
2 lengths
rest 10-15 seconds
after each set
FREESTYLE:
2 lengths
rest 10-15 seconds
after each set
YOUR CHOICE: 2 lengths
rest 10-15 seconds
after each set
With adequate rest, this should take
approximately 15 to 20 minutes.
That is 300 yards or about two thirds
of the way to the 500-yard swim in
the BUD/S challenge. To build up the
endurance you’ll need for the event,
you should plan on being in the water
two to three times a week up