preparing physically

does anyone have a specific workout plan that they're planning on doing before rday? i am mostly concerned with the swimming part of it because i have never been around swimming and I'm not totally sure how to train for it!


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You might check out totalimmersion.net. Lots of good information.

Any idea how much swimming we wil really do during Swab Summer? I've been running like crazy, staying in shape, but I have not swam in a while. I'm not the best swimmer, so I know I should start to practice and work on it (after all, I'm joining the Coast Guard).

But how much should be prepared for?

zachserna7 said:

does anyone have a specific workout plan that they're planning on doing before rday? i am mostly concerned with the swimming part of it because i have never been around swimming and I'm not totally sure how to train for it!

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Start swimming by going under the water (squatting), full head in the water and blow bubbles. Learn to tread water for 30 seconds work yourself up to 6 minutes (try doing it with your hands above water or your head). Do 4 laps nonstop. Practice jumping off the side (deep end), and off the diving board.

Practice doing 25 laps non-stop, 4 days a week and/or ...

After you practiced on your own and can do at least 4 laps (face in water of course), tread water, and jump, if there is a Y near you, you could get together w the swimteam coach and ask if you could swim during their practices. He will definitely improve you (but make sure you can do the above).

Invest in a good pair of goggles (Speedo, 'performance' label)

^^^ See above. Do 25 laps, 3-4 days a week. Practice treading water.

Hammond said:

Any idea how much swimming we wil really do during Swab Summer? I've been running like crazy, staying in shape, but I have not swam in a while. I'm not the best swimmer, so I know I should start to practice and work on it (after all, I'm joining the Coast Guard).

But how much should be prepared for?

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Swimming will help your running too if you add swimming to your weekly schedule.

Focus on running. The amount of swimming you do in swab summer is minimal. Be sure you can tread water and swim (freestyle or crawl) two lengths. You will be given an opportunity to learn some basic survival techniques like how to inflate your trousers to use as a flotation device, etc.

Once swab summer is over, you will be required to take a swimming course 4/c year. So, if you're not a great swimmer, you will be taught here. If you are a great swimmer, this should be an easy A.

If you like swimming, go and work out, but don't do it to the exclusion of running. You do lots of running during swab summer, much of it on pavement, so shin splints and foot blisters become problems for lots of swabs. Swimming will not help you avoid shin splints and blisters. Running should. Just don't overdo it. You don't want to begin R-day already suffering from shin splints. Start slow and build.

The amount of swimming you will do is limited to seven or eight 2 hr sessions~ approximately once per week. Its not bad at all. Don't sweat it and focus on your running. Its a much bigger deal.


Proud member of USCGA c/o 2013

Assigned to USCGC POLAR STAR (WAGB 10)

You will be running more than you will be sitting or standing . The swim workouts are really fun--if you can swim. The best way to get faster is to interval training, (fast slow fast slow). Make sure you pass the swim test at the end of the summer so you are not in remedial swimming.

Have fun!

zachserna7 said:

does anyone have a specific workout plan that they're planning on doing before rday?

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There will be a Fitness Guide, with suggested workout routines, included in your acceptance package.