Category Archives: swimming

Add a Splash to Your Summer Workout!


Thursday, July 30th, 2015

Whether you are searching for a new cross-training activity, or just want to switch up your regular workout routine, swimming is a great way to get in shape for the summer.  Not only is swimming an excellent form of cardio, but also it works to lengthen muscles and strengthen your core.  Water is 800 times denser than air, which creates constant resistance in the pool, and forces your entire body to work and create forward momentum.  Since swimming is low-impact on joints, there is no need to worry about developing shin splints or knee injuries. Check out these swimming tips and exercises from our Zensah triathletes!

Tips From Triathlete John Miles

John is a triathlete from San Diego, California, with over 6 years of experience in the sport.  Some of his accomplishments include qualifying for IM 70.3 World Championships in 2014 and the USAT Age Group National Championships.  Here are a few of his tips for training in the pool:

  • First and foremost, a proper warm up and cool down with stretching is a must!  I suggest warming up swimming muscles on deck before getting in the pool, and then swimming easy, a main set, and then a cool down followed by static stretching.
  • Swimming is unlike any other sport; without good form, a swimmer will not excel.  Each swim session I do has a fair amount of technique work, especially during the beginning of the season.
  • During the beginning of your training, it is more beneficial to do shorter, faster sets until you build your endurance and form up.  Like many endurance sports, swimming uses the same motion session after session, making weaker muscles, ligaments, and tendons more vulnerable (i.e. the rotator cuff).  Starting off with more technique work and shorter workouts can help prevent injuries (although nothing completely replaces weight lifting exercises).
  • Wait until your fitness in the pool starts coming along before introducing equipment such as oversized hand paddles.  If you develop pain in the back of the shoulder or near the elbows, stop immediately and see a doctor.  Talk to a coach about working on technique and stroke with stroke analysis.

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Summer Workout Ideas for the Pool


Wednesday, May 28th, 2014

Summer Workout Ideas for the Pool

Megan Monroy, Zensah triathlete, hooked us up with a cool swim workout to get us ready for summer. Read below and let us know how it goes!

Alright!  Here we go! This swim workout is geared for a triathlete (emphasizing race conditions) but a great workout for run athletes too for cross training.

You will need a pull buoy, paddles, and a water bottle, and a kickboard (optional).  If you don’t have the gear, just do the pull section of the workout with no pull gear.

The total yardage is 2,100 yards.  If this is too much to start, take out the pull section and kick section.  Have fun and swim well!

Warm Up:
250 yards (10 laps) easy warm up.
150 yards (6 laps ) drills of your choice.
4 x 25yds (one lap)- second half of each lap ​increase swim speed to med/hard effort.
2 laps easy

-This is the perfect time to take down some water and do some light stretching before beginning the main workout

Main Set:
4 x 50 yds /2 laps at hard effort
3 x  100 yds /4 laps at race pace or a little slower than your 50 yd efforts (med/hard effort)

2 x 200 yds /8 laps at slower than race pace (medium effort)
2 x 50 yds /2 laps at hard effort
2 laps very easy
300 yds pull with gear focusing on stroke technique and a streamline position in the water

Warm down:
100 yds (4 laps) kicking with kickboard or streamline
100 yds very easy

Your swim workout is now complete!  Great job, this was not an easy one.