My Fruitive Challenge: Day 105 — Twelve Laps
Here’s my conversation with ChatGPT about swimming today:
Me: I swam laps today at The Y for the first time. I accomplished 12 laps in 30 minutes (33 laps equal 1 mile).
ChatGPT: That's a great start! Swimming is an excellent full-body workout that’s easy on the joints. As you keep at it, you'll likely see improvements in your endurance and lap times. How did you feel after the swim?
Me: Very good. It’s not my favorite form of exercise. I find it uncomfortable to swim because I am not used to it. My nose guard helped prevent water from getting into my nose. I swallowed water a little bit one time which I recovered from right away. It took a while to adjust. I began slowly with dog paddling. I observed experienced swimmers around me using proper techniques that swim fast and smoothly through the water. I experimented with various swimming positions. Once I exerted myself a bit and tired myself out fairly quickly. I’m not discouraged because I know that in time I’ll make progress if I keep at it. I’ll need to research methods for beginner swimmers who wish to swim a half triathlon in a year s I can make steady reasonable improvements. Please suggest how I can build on my baseline accomplishment today so that I’ll be reasonably prepared for the half triathlon next summer. So far I’ve swam the past four Tuesdays for 20 minutes in the family pool area with my children, mostly swimming in place and dog paddling alongside them. Today was my first day of four weeks I’ve scheduled for increasing my time frame to 30-35 minutes of laps at a beginner pace.
ChatGPT: It's great that you're committed to improving your swimming, especially with a goal like a half triathlon in mind. Here are some steps to build on your current progress:
### 1. **Focus on Technique**
- **Breathing:** One of the most challenging aspects of swimming is mastering breathing. Practice rhythmic breathing, turning your head to the side during freestyle strokes to avoid swallowing water. You might also practice breathing drills, such as "breathe every third stroke" to help build consistency.
- **Body Position:** Aim for a streamlined position in the water. Keep your body horizontal with a slight downward tilt of your head to reduce drag. Observing and mimicking the experienced swimmers around you is a great way to learn.
- **Kick Efficiency:** Practice flutter kicks with a kickboard to develop leg strength and endurance. Focus on small, quick kicks rather than big splashes to conserve energy.
### 2. **Gradual Increase in Distance and Time**
- **Weekly Goals:** Gradually increase your swim distance and time each week. If you’re currently doing 12 laps in 30 minutes, try adding an extra lap or two each week.
- **Interval Training:** Incorporate interval training to build endurance. Swim a lap at a comfortable pace, rest for 15-30 seconds, then swim another lap. As you progress, reduce your rest time.
- **Consistency:** Swimming once or twice a week is good, but aiming for three times a week will help you build endurance more effectively. Continue with your Tuesday swims and consider adding another session later in the week.
### 3. **Cross-Training**
- **Strength Training:** Incorporate strength training into your routine to build muscle, particularly in your shoulders, back, and core, which are crucial for swimming.
- **Cardio Workouts:** Maintain or increase your cardiovascular fitness with running or cycling. These will also prepare you for the other components of a triathlon.
### 4. **Join a Swim Class or Group**
- Consider taking a few lessons or joining a swim group for beginners. An instructor can provide personalized feedback on your technique and help you improve faster. Many Ys and local pools offer adult swim classes or triathlon training groups.
### 5. **Set Intermediate Goals**
- **Short-Term:** Aim to swim half a mile (about 17 laps) comfortably within the next few months.
- **Mid-Term:** By the end of this year, target swimming one mile (33 laps) in a single session, even if it requires a slower pace or rest intervals.
### 6. **Mindset and Patience**
- **Celebrate Small Wins:** Acknowledge the progress you're making, no matter how small. Each lap is a step closer to your goal.
- **Rest and Recovery:** Listen to your body. Allow adequate rest between swims, especially as you increase intensity, to avoid burnout or injury.
### 7. **Resource Research**
- Look into beginner swim training plans or books specifically designed for triathletes. Resources like "Swim Smooth" by Paul Newsome and Adam Young offer comprehensive guides for improving swim techniques for triathlons.
### 8. **Nutrition and Hydration**
- Stay well-hydrated and maintain a balanced diet, which is crucial for endurance sports. You might want to consult with a nutritionist as you progress in your training.
By focusing on these areas, you’ll steadily build the endurance and skill needed for your half triathlon. It’s great that you’re approaching this with a positive mindset, recognizing that progress takes time. Keep at it, and you’ll be well-prepared when the time comes!
