I'm injured and can't run, so I'm swimming and aqua jogging. I have no experience swimming for training, so I was wondering what the most beneficial way to do it is. Recently, I've just been alternating 10-15 min of aqua jogging with 10-15 min of swimming (both freestyle and breast. Any suggestions for intervals or workouts? I prefer swimming because I think it is more beneficial, but I aqua jog some to maintain mechanics.
Aquajogging is the most specific to your running, so you'll get the most benefit if you do mostly aquajogging. Some variation of this schedule is useful:
http://kemibe.com/distancecoach/labreports/water.shtml
For swimming, you can get away with going hard every day, so really none of your swims should be easy (maybe one a week if you want something long and steady like running). You can convert any running workout into a swimming workout by doing whatever takes you the same amount of time. For example, 10 x 400s might become 10 x 100s (depending on how fast you swim). In general, you can get away with a lot less rest in swimming in between those intervals if you're well-trained at both sports, but since you are much better trained at running right now, I'm not sure how much you'll need, probably still less than running, but not much less (just be reasonable about it).
Swimming workouts growing up looked a lot like running workouts except they were much longer:
Easy swimming and drills to warm-up
One "main set" of intervals
One or two "mini sets" of different intervals
Easy swimming to cool down
You can probably cut out the third part and just do warm-up, set of intervals, cool-down. Pick your favorite running workouts and make them into swimming workouts if you want. If you know a lot of strokes, it's fun to mix it up. You can alternate freestyle and choice, or do your best stroke, or your worst stroke.
Also for kind of an equivalent to strides, it's fun to end practices with 8 x 25 variable (2 x {build up, build down, easy, fast}).
it would be really beneficial to go to a masters workout and get a bit of coaching. it's not like running it that we do it naturally. having someone give you some tips and tell you what you are doing wrong will go a long way in getting something out of it.
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