Is swimming and running an anaerobic exercise?
As we know Anaerobic means without oxygen, a short sprint or swimming can be done without oxygen, a long distance requires oxygen and thus are aerobic. Aerobic exercise is a physical exercise of low to high intensity that … When practiced in this way, examples of aerobic exercise are medium to long distance running/jogging, swimming, cycling, and walking etc. Let’s have a look at Some Aerobic Swimming Workouts.
Aerobic Swimming Workouts
Swimming at a steady pace, around 60% of your maximum speed, throughout the duration of a 14 x 100-meter workout split evenly into four sets of 4 x 100-meter swim sets. Rest for 12 to 15 seconds after each 100-meter repetition before starting the next set.
Change up your distances and rest periods over a four-set aerobic workout.
For the first set, swim 500 meters and then rest for 35 seconds. Follow this with a 400-meter swim and a 30-second rest, a 300-meter swim and a 20-second rest, a 200-meter swim and a 20-second rest and a 100-meter swim. Swim at a light pace for a predetermined period of time if you don’t want to split your workout into intervals and rest periods. You can swim anywhere from 15 minutes to an hour as long as you stay within an aerobic heart zone.
Follow this with a 400-meter swim and a 30-second rest, a 300-meter swim and a 20-second rest, a 200-meter swim and a 20-second rest and a 100-meter swimming sets.
Swim at a light pace like 50% of the speed for a predetermined period of time if you don’t want to split your sets into intervals and rest periods. You can swim anywhere from 15 minutes to an hour as long as you stay within an aerobic heart rate zone.
Aerobic Swimming Workouts Planning For distance swimmers
Including open water swimmers as well as triathletes – one factor is all-important your lactate threshold. If you can improve your lactate threshold limit than your race speeds will improve. Your ability to sprint or work anaerobically above the threshold is largely irrelevant in distance swimming and triathlon. So is your ability to lift heavy weights.
To improve your lactate threshold limit you want to do your quality swimming workouts with lots of quality sets at your current threshold pace. Many athletes make the mistake of training above lactate threshold. We will explain more about getting that have a look:-
Science has demonstrated that lactate is something we want during exercise and it is critical that we stop blaming lactate acid as the enemy! As Noakes states in Lore of Running, “In fact, lactate may be one of the most important energy fuels in the body. Let us banish once and for all that bad publicity that lactic acid has attracted for so long and elevate it to its rightful place as one of the most important of the body’s fuels.” I encourage you to use lactate to your advantage and have athletes produce lactate in the weekly cycle through anaerobic work. Anaerobic workouts help a lot to increase lactate threshold limit.
In the training and coaching world, we often shorten ‘lactate threshold’ to just ‘threshold’ – it means the same thing. In a laboratory, we’d measure your threshold by taking small samples of your blood as you exercise at increasing intensities and look for the characteristic kick up in blood lactate when you reach your threshold swim speed.
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