Best way to use limited pool time while injured?

Training Advice/Discussion Cross Training

3 years ago 10/05/2020 6:46pm EDT

I have a stress fracture. I’m training in the pool for the time being, however due to covid and my local Y’s restrictions I can only get in for just under an hour a day. How can I best use the time? For now I aquajog @160steps/min for 35min and using the last ~20min to swim. I can return to running in around a month although I may continue to supplement my running with water stuff because it’s a nice challenge and swimming is good for the upper body. As far as my running background I’m a middle. (PRs 1:52/4:11) Most mileage I’ve ever put up is 65mpw.

I am not a good swimmer. I can only do freestyle. I have worked up to, over my first three pool sessions, swimming 100m (takes me just under 2min, FWIW I don’t kickturn, I just grab the wall and push off again to turn around) and then resting for around 30s before doing it again.

Should I build to more formal workouts? Should I change the ratio of aquajogging to swimming? Any swim form advice? (For instance I have a tendency to bend my knees a little when I kick, which I think is wrong. I also take a breath every other stroke which may be too frequent) Anything else I should know?

3 years ago 10/05/2020 8:35pm EDT

re: manatee

Ditch the swimming completely and just aqua jog. Follow this schedule for workouts.

http://kemibe.com/distancecoach/labreports/9wkH2O.htm

3 years ago 10/05/2020 9:56pm EDT

re: Aspiring aquajogger

Thanks. I’ll have to adapt this a bit because I don’t have a way to do other cross training (except exercise bike with a mask, but that seems like hell).

A few questions about that schedule: what’s the difference between easy and easy recovery? Are they the same? Also, what kind of cadence might line up with easy, steady, and hard? Also, on Thursdays it says “flexibility.” Does that just mean stretching that has nothing to do with aquajogging?

3 years ago 10/05/2020 10:06pm EDT

re: Aspiring aquajogger

Aspiring aquajogger wrote:
Ditch the swimming completely and just aqua jog. Follow this schedule for workouts.
http://kemibe.com/distancecoach/labreports/9wkH2O.htm

This. I had to aquajog all summer and maintained a lot of aerobic fitness! Speed takes time, though.

3 years ago 10/05/2020 10:26pm EDT

re: manatee

I'd mix it up. alternate days of aquajog and swim.

even if you aren't a good swimmer you can get a good workout in...

do maybe a 500m warmup

do your workout based on time:

for instance you can do 10x50m on the minute... the faster the swim the more rest you get (meaning do the 50m in 50 secs rest for 10 start again)

you do this for various distances just adjust the time to make sense...

also you can work on breath control... instead of every other stroke try sets of 25m breathing every 3rd stroke, 25m breathing every 5th stroke, 25m every 7th stroke, 25m easy free (your rest)..

do 50m using a kick board on every 1;10 or whatever makes sense (limit you rest )

do a 200m washout (cool down)

just mix it up and get your heart rate up... remember there is zero impact on your body so you can go hard every day in the pool

and the worse you are at swimming the harder you are working

just charge in the water and you'll find you don't lose much cardio at all

good luck!

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

Best way to use limited pool time while injured?

Of General Interest

This thread has already been deleted.

You have been subscribed.

Best way to use limited pool time while injured?

Follow couldn't continue waiting at least 5 minutes

Block couldn't continue waiting at least 5 minutes

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.