Swimming for fitness— published: 07-29-2011
Swimming is a wonderful way to improve overall fitness while minimizing your risk of injury. It’s easy on your joints and improves your cardiovascular fitness. Although training in a pool may not simulate your specific duties, cross-training reduces the risk of injury from other repetitive exercise such as running. Effective pool training sessions should vary in intensity and emphasis. To avoid shoulder joint and upper back issues, warm up by swimming for five to ten minutes at a pace slower than your usual training pace, and include kicking and pulling drills. To improve both strength and endurance in the water, try interval training. Shorter rest intervals will improve endurance, while longer ones will stress your anaerobic system and improve your strength and power. Alternating between aerobic (longer and slower) and anaerobic (shorter and more intense) workouts will optimize your overall performance for both combat swimming operations and cardiovascular fitness in general.
For more detailed information about pool interval training and examples of training regimens check out Chapter 4: Swimming for Fitness in The US Navy SEAL Guide to Fitness and Nutrition.