Pannell Swim Shop specializes in competition swim wear, fitness swimwear and aquatic accessories for swimmers of all ages.
Home | Feature Articles | About Pannell Swim Shop | Discussion Forum | Links | Tell a Friend | Text Size | Search | Member Area
Stay in the know about store specials, promos, sales and special events.
Are you a:



Credit Cards accepted
 Swim Products
 All Products
 Accessories
 Aquatic Fitness Products
 Awards & Ribbons
 Bags and Backpacks
 Begin to Swim
 Books/DVD's/Posters
 Corrective Lens Goggles
 Custom Designed Suits
 Custom Swim Caps
 Custom Team Towels
 Custom T's s & Warm-Ups
 Dolfin Uglies
 Female Sale Suits
 Finals Funkies
 Footwear
 Fun T-shirts and apparel
 Hats
 Kids' Gear
 Kids/Toys
 Lifeguard
 Male Sale Suits
 Mask / Snorkel
 Men's Apparel
 Men's Swimwear
 MP3/Electronics
 Nutrition
 Personal Care
 Pool Deck Equipment
 Sale Goggles
 Stop Watches
 Swim Caps
 Swim Goggles
 Swim Goggles Sale
 Team Apparel/Warmups
 Training Equipment
 Waterpro Suits
 Women's Apparel
 Women's Swimwear
 RESOURCES
 Scholastic Ball Report
 About Pannell Swim Shop
 Affiliate Program
 Contact Us
 Help
 Privacy Policy
 Shipping & Return Policy
 Site Map
 Size Charts
 Swim Team Outfitting
 Tell a Friend
 Terms of Use
 Text Size
 USA Swimming.com
 Your Account
 Features

We feature these brands and more!
Accusplit Stopwatches
Bay Six
BeePosh
BG2 Bungees
BlueSeventy
Bullfrog
Colorado Timing Systems
Competitor
Dolphin
Finis
Fox40
GB Training Fins
Hydrofinz
Image Awards (Ribbons and Medals)
Macks Ear Plugs
Malibu C
Nike Swim
Robic Stopwatches
Sammy
Seiko Stopwatches
Speedo
Tusa
TYR Sport
Unique Parkas
Water Gear
Waterpro
Zoomers




Stay in the know about store specials, promos, sales and special events.
Are you a:
Training Center

You don't have to put on running shorts or running shoes to get fit-- just jump in the pool.
You don't have to put on running shorts or running shoes to get fit-- just jump in the pool.


Swimming for Fitness
Toby Huseman
Printer-Friendly Format

You don't have to go to run on a treadmill to get fit.

Swimming is an excellent way to keep in shape for those who don't enjoy going to the gym and running on a treadmill or sweating their way through a stair climbing routine.

Swimming activates all the main muscle groups in the body, and the intensity of the workout depends on the individual swimmer. Since swimming is performed alone, it can be less intimidating that taking up a team sport, seeing as the swimmer is only racing against their personal best times.

Before hitting the pool, the swimmer must be properly equipped with a competitive-style swimsuit, a waterproof watch, a tightly-fitting swim cap, and a pair of comfortable goggles that don't pinch the face too much, yet aren't so loose that they allow water to seep in through the sides. Many swimmers like to chart their progress in a training diary where they can log their times so that they can adjust their swimming workouts accordingly.

Writing the Routines

In order to gain maximum benefit from swimming for fitness, the swimmer will need to develop a series of swimming workouts that will evolve as the swimmer progresses with their craft. Generally, swimming workouts should consist of a short warm-up to get the muscles lubricated, a series of drills to build technique, kicking to strengthen the legs, pulling to strengthen the arms, a main set for stroke development and practice, and a cool down to help the muscles readjust after the workout.

Most swimming workouts last between 75 and 90 minutes, though they can be amended for shorter practice sessions. When reducing the length of swimming workouts always vary the parts that are lessened or cut out completely. Never omit either the warm-up or cool down sections of the workout, as that can cause injury.

It is critically important to rest between sets of strokes, since the most rest a swimmer gets, the faster they swim. When warming up and throughout the first sets of the workout, concentrate on using perfect technique as opposed to speed. If the mind begins to wander too much during swimming workouts, switch things up to avoid being caught in a rut.

Sample Swimming Workouts

Here are some sample swimming workouts, but remember these are only a guide for developing a personalized swimming program suited to the individual needs of the swimmer.

Workout 1

Warm-Up: 5 sets of 100 meters of stroke of choice, rest for 20 seconds between sets.

Kick Set: 5 sets of 50 meters with board performing kick of choice, rest for 20 seconds between sets.

Pull Set: 10 sets of 50 meter sprints with a leg float, rest for 20 seconds between sets.

Kick Set: 10 sets of 50 meter sprints wearing swim fins, rest for 20 seconds between sets.

Cool Down: 5 sets of 100 meters of stroke of choice, no resting between sets.

Workout 2

Warm-Up: 4 sets of 100 meters, one each of freestyle, backstroke, breaststroke, sidestroke or butterfly, resting for 30 seconds between each set.

Pre-Set: 4 sets of 100 meters, one each of freestyle, backstroke, breaststroke, sidestroke or butterfly focusing on proper technique, resting for 30 seconds between each set.

Main set: 400 meters freestyle, 200 meters backstroke, 200 meters breaststroke, 200 meters sidestroke or butterfly, resting for 30-60 seconds between each stroke.

Cool Down: 4 sets of 50 meters, one each of freestyle, backstroke, breaststroke, sidestroke or butterfly, swimming slowly, resting for 30 seconds between each set.


Printer-Friendly Format