swimming need to pay ..+_+

i used to swim at public pool before the pandemic for about 10-20lap depend how tired i am on that day...i have not swim in public pool since pandemic started...anyone still swimming in public pool now?how is the SOP?I miss swimming alot..few years back i used to have a friend who swim with me after work that time we swim 3-5 time a week and after i moved office we lost contact end up only swim occassionally

Picked up swimming 5 months ago. Had a personal coach to teach me everything from 0.

Fast forward to present day. I know how to do breastroke and freestyle comfortably. Learning butterfly and backstroke atm.

What I've benefit from swimming? My lower back sore from office work 9 to 5 is gone. My body got toned up. And still in the process of quitting smoking. Never knew i loved swimming that much ever since swimming pool trauma during childhood. My past fear has become my present passion

Update on my swim journey.

I am having swim training with local club 2 to 3 times a week. I practice on my own about every other days too.

Now, I can do 50m freestyle sprint. I can swim butterfly and i hate backstroke hahah.

During the process, injured shoulder from butterfly. Lower back sprain.
Recovered and into the pool I go again.

Consistency is key and trust the process.
I am working on my turns, underwater and backstroke now and all well i will improve them in future.

I am having swim training with local club 2 to 3 times a week. I practice on my own about every other days too.

Now, I can do 50m freestyle sprint.

During the process, injured shoulder from butterfly. Lower back sprain.

Consistency is key and trust the process.

congratulations

butterfly very energy intensive, for me 1-2 laps only.... 
how many laps can you swim butterfly?

freestyle can go 10-12 laps

Congrats on your training consistency.

However, the multiple injuries might point to an over exertion, wrong techniques or simply lack of warm up.

In your training process, how many non-stop warm-up laps do you do before going into aerobic/ anaerobic pace?

Also what is your stretching program after each swim?

Thanks for sharing

50m fly and im blowing bubbles hahah. Still building endurance for continuous laps.
I think probably due to overexertion and new to butterfly in the beginning.
Body flexibility problem.

Warm up usually 500m free or 200m free and 200m IM

I dont stretch after swim. I sleep and eat banana. Haha

I think probably due to overexertion and new to butterfly in the beginning.
Body flexibility problem.

Warm up usually 500m free or 200m free and 200m IM

I dont stretch after swim. I sleep and eat banana. Haha

not bad wor.

Me can hardly swim 1 full 25meter of butterfly already tenggelam....

Yup, if you FC (frontcrawl) or IM 50M x6-8 laps @ 3min/100M pace should be sufficient warmup.

Other areas you might want to give some attention to is
A. Safety - a lot of accidents happen around the pool area/ bathrooms as it is slippery so need to be careful
B. Nutrition - as you mentioned bananas, also protein, vitamins, minerals for muscular and cardiovascular development
C. Stretching - prevent injuries, avoid DOMS, increase muscle motion range etc. Pretty important.

Have fun!

I am at 187cm

77kg now with toned body.
Ive been told to lift weights or calisthenics for faster progress.

Triathlete here swimming regularly, around 2.5k-3km each session. Pace around 1:53/100m

My 2km swim is 1h 20 mins

How can I swim faster and still have energy left for running?

I'd say if you cant get below 2min/100m (assuming freestyle), you have technique issues and those need to be addressed.
No matter how fit you are, if your technique in the water is not correct you're wasting your energy fighting the water

My 2km swim is 1h 20 mins

How can I swim faster and still have energy left for running?

wow 2km. that's 40 laps