On your mark . . .
Plan a swimming regimen. Set realistic goals and remain focused. Start with three workouts a week. Equip yourself with the proper gear: swimming goggles, swim caps, competitive-style swimsuits, kickboards, fins, hand paddles, noodles, and pool floats. Allow for adequate warm-up time, start with basic exercises and strokes, and build from there. Cool-down time is equally important.
Getting ready with warm-ups . . .
Use kickboards to safely work your waist, hips, and legs. Choose a kickboard that is wide enough to rest the arms upon without rounding the shoulders. Grip the board with both hands and hold it ahead of you, with your face in or out of the water. Now start kicking. Outstretched arms make intense routines more difficult.
Like kickboards, noodles are flotation devices. To work your arms, chest, and shoulders, hold the noodle to the front of your body and push down until your arms are fully extended, then slowly release. To work the abdominal muscles, sit on the noodle as you would sit on a swing and bring both knees toward your chest and back down. Improve form and flexibility with noodles by pushing the noodle to the pool floor; stand flat, then on toes, and add shallow knee bends to improved balance and flexibility. |  |
