Beginning a Swim Program

For swimming to be your primary form of exercise, you must be a skilled swimmer. To emphasize the energy expenditure during a swim, swimming 1/4 mile, or 440 meters, is equivalent to jogging 1 mile. Therefore, it is very likely that an inexperienced swimmer will not be able to swim continuously for 20 to 30 minutes. If you are unfamiliar with the basic swimming strokes, focus on your technique by taking lessons. Once you swim continuously for 20-30 minutes you will have a good base for increasing your distance or pace. Table 6-4 outlines a 10-week swim program for intermediate swimmers.

Table 6-4. Swim Program to Build Your Distance

Week

Distance

Number

Frequency

Goal Time

(meters)

of Lengths

(Days/Week)

(minutes)

1

300

12

4

12

2

300

12

4

10

3

400

16

4

13

4

400

16

4

12

5

500

20

4

14

6

500

20

4

13

7

600

24

4

16

8

700

28

4

19

9

800

32

4

22

10

900

36

4

22.5

Table taken from OPNAVINST 6110.1D, Jan 1990, p 17.

Table taken from OPNAVINST 6110.1D, Jan 1990, p 17.

Swimming

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