Swimming Routine: What I’m Trying

I’m finally going to build in regular exercise into my life. Fingers crossed it will stick! If I can pull it off, it will be the first time I’ve had regular exercise in my life since COVID started. Oy! Instead of running, this time I’m going to try and fit in a swimming routine.

I was on the swim team in high school, as well as for a semester in college when I was studying at the University of New Rochelle for an honors semester focused on gender studies. But it has been decades since I have swum actual laps in a 25-yard pool.

I had to order a swim suit, goggles, and a swim cap. I have no idea how it’s going to go for me. I imagine I will have to build up to the routine below.

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Here’s what I’m thinking:

Warm Up: 4×100 (steady but leisurely pace)

• 100
• 100
• 100
• 100

Pre-set: 4×25

• 25 meters at 50% effort, rest for 20 seconds; 25 meters at 65% effort, rest 20 seconds 
• 25 meters at 75% effort, rest 20 seconds; 25 meters at 90% effort, rest 20 seconds 

Main Set: 8×25

• Swim breaststroke or butterfly all out for 25 meters, rest 10 seconds; repeat
• Swim breaststroke or butterfly all out for 25 meters, rest 10 seconds; repeat
• Swim breaststroke or butterfly all out for 25 meters, rest 10 seconds; repeat
• Swim breaststroke or butterfly all out for 25 meters, rest 10 seconds; repeat
• Relaxed but steady backstroke for 50 meters 
• Do a flutter-kick freestyle (or use kickboard) for 25 meters, rest 10 seconds; repeat
• Do a flutter-kick freestyle (or use kickboard) for 25 meters, rest 10 seconds; repeat
• Do a flutter-kick freestyle (or use kickboard) for 25 meters, rest 10 seconds; repeat
• Do a flutter-kick freestyle (or use kickboard) for 25 meters, rest 10 seconds; repeat
• Relaxed but steady backstroke for 50 meters
• Swim breaststroke or butterfly all out for 25 meters, rest 10 seconds; repeat
• Swim breaststroke or butterfly all out for 25 meters, rest 10 seconds; repeat
• Swim breaststroke or butterfly all out for 25 meters, rest 10 seconds; repeat
• Swim breaststroke or butterfly all out for 25 meters, rest 10 seconds; repeat
• Relaxed but steady backstroke for 50 meters 

Cool Down: 6×50

• Swim 50 meters at a slower pace but with good technique, rest 15 seconds
• Swim 50 meters at a slower pace but with good technique, rest 15 seconds
• Swim 50 meters at a slower pace but with good technique, rest 15 seconds
• Swim 50 meters at a slower pace but with good technique, rest 15 seconds
• Swim 50 meters at a slower pace but with good technique, rest 15 seconds
• Swim 50 meters at a slower pace but with good technique, rest 15 seconds

Those of you who subscribe to my Menopause Revealed newsletter know that I’ve been thinking a lot about the importance of exercise when it comes to healthy aging.

I still use my treadmill desk regularly. But I have struggled to fit in more rigorous exercise. I’m excited to give this a try!

What exercise is working for you these days?