r/Swimming • u/asuyaa • 2d ago

Is swimming two times a week enough?

Hello, I am new here. I recently took up swimming again (I used to do competitive swimming when i was little) and have been going swimming two times a week. I like to swim breaststroke and backstroke and I usually swim around 10 laps (1km) in a session, 2 sessions a week. Is this enough to see benefits? Would increasing to 3 times be marginally better? Should I push for more laps? It takes me around 25-30 minutes to complete 10 laps. I don't like to go super fast but I try to keep up pace and get my heartrate going. What would be a realistic goal goal I should push for?

Please give me advice I am a newbie

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8

u/BitRunner64 2d ago

I aim for 3x per week, 45 - 60 mins each time. That way I still get two sessions in even if I have to skip one day for some reason.

If your goal is 2x, it's easy to slip into just going once a week when stuff happens and you feel like you don't have the time or energy to go.

2

u/ReedmanV12 1d ago

2x a week (1500-2000m) maintains, 3x or more improves your swim fitness.

2

u/jthanreddit Moist 1d ago

Enough for what? It all comes down to your goals.

1

u/Retired-in-2023 1d ago

The more often you go or the longer your sessions, the more benefit you will see. I don’t think it will matter initially if you increase distance or go a third day. Once you max out whatever you choose, increase the opposite so you go more often and do more laps.

Another thing to consider is how does your availability sync up with lap swim times? At my pool that limits how often I can go each week and how much time I can spend in the pool which dictates my number of laps.

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u/West_Accountant998 23h ago

It is probably better to go 3 days then increase your time a little. Interval training and doing some fast some easy. It seems you are in a 50m pool. After your 200 warm up Do 25fast,25easy for maybe 4 laps. Then try 50fast 50 easy for 4 laps. Try variations. Use a pull boy fur some laps. Use a kick board for some laps. Join a masters team

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u/InternationalTrust59 1d ago

Sounds like 1km is too easy for you?

You can mix it up with interval training, vary the intensity and increase the volume if you want to see improvement and benefits.

For example, I do 2s, 4s, 6s and then 12 laps in a row. I’m trying to get to the 2km mark.