I'm recovering from a knee injury and have been doing pool workout. It's been three weeks since I ran and i'm going crazy. So until I get the okay from my doctor, I'm looking for new swim workouts that would help me out for my races. Thanks so much. :bannana:

I would suggest going to Swim2000. Here you can sign up for weekly workout e-mails. I would suggest signing up for the beginner level workouts because they consist of ~3000yds. You may need to adjust some of the interval times or the length of the workout however. At least these can give you some direction.

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I know exactly how you feel! - Tore my calf muscle a few weeks back and it's been slow to heal so have been limited to cycling and swimming... I've found planning swim workouts and varying the focus of each one (eg focus on either endurance, skills/form or speed) the week before is best for keeping things varied... Finding someone to swim with or joining a squad makes it a lot more enjoyable as well... Good luck with the training and hope your knee improves soon :0)

Annie hows your kick flips with that calf?

I have in my records past swim workouts from Markallenonline.com ranging from 1000-4000 meters. Let me know how much you need and at what distances. Keau

I've seen alot of people running in the water. You still get running aerobic workout without the wear and tear on the body. Havent tried it myself.

Running in the water with an "aquajogger" is brilliant. I had a bad injury with my pelvis that ment no impact for over 8months but I kept my fittness levels up easily with it. I used to play filed-hockey (had to quit recently cos of back problems and now trying triathlons) and I just did sessions in the pool with the aquajogger equilavent to what I would have done for my normal hockey running training - hard word and you look pretty stupid but really good for fittness. I still do some sessions when I'n not injured.

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I get my swim workouts from [Only registered and activated users can see links. ].
There are tons to choose from and they're free to access.

Below is a very effective workout method using the Aquajogger. This has been used with a number of NHL hockey players when they were to injured to skate, but helped them maintain their conditioning. One very famous player used this training for a whole summer, and never actually skated on the ice. When he reported to pre-season training camp, the coaches reported he was clearly the best conditioned player on the ice.

Warning: This is a tough workout and when you climb out of the pool, use the ladder and make sure your legs are underneath you before you step away. We have seen people lose their balance and fall because of extreme fatigue.

Running in the water with the Aquajogger - The “10 on 10 Off Training Matrix”

First 10 minutes – Running motion in the water as hard as you can for 10 minutes. Be sure to monitor your heart rate right after you finish a hard 10 minute session.

Second 10 minutes – Very slow jogging – this is a recovery phase

Do this cycle 3 times for a total training time of one hour. It is possible to run in the water and actually move forward, and be sure to use good running technique.

workouts in a binder great workout book

I would recommend Swim Work Outs in a Binder. (Velo Press) It has two levels for work outs. You can also abbreviate the sessions by dropping part of the main set.. It says the pages are water proof. I put it in a quart zip lock bag and lean it up agaisnt a pull bouy. Works great and there are enough sessions you won't get bored.

at most [Only registered and activated users can see links. ] order out-me-down to unwrap glabrous [Only registered and activated users can see links. ] reach-me-down

This post seems to be rather old, and a bit of spam on it as well, but I thought others may be interesting in swimming workouts so I would bring it back.

I read a [Only registered and activated users can see links. ] site, where they have a blog of the workout the coach does each day. It may give you some ideas of different swimming workouts to do:

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This would be the perfect time to do 3 things:

1: Work on your stroke efficiency - Drilling
2: Do some Aqua Running - with a floatation vest
3: Resistance Training - Prehab and Upper Body focus

1: Drilling:
You can use a pool buoy to remove the legs from the equation.
Drills such as Zippups, Finger Drags, Catch up, Stroke counting (Take as few strokes per length as possible), Breathing drills (breath every 3,5,7,9,11 strokes), will make things a little more challenging.

Remember - drills are aimed at improving your swimming efficiency, do the movements slowly and 100% correctly.

2: Aqua Running -

Most pools have a couple of these floatation vests to use.

They are great because biomechanically, you are in exactly the same position as if you were on land, but you are not having the impact on the joints.

It is also a great way to really focus on your run tech, body position, strong arms, powerful hip action.

3: Resistance Training:

Lift weights - you can focus on the upper body, the Rotator Cuffs, the Core Stabilizers (Try this workout: [Only registered and activated users can see links. ]
and here is a FREE download code 8EDCB4DE

Hope this helps a little.

Coach James