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Anonymous
I love when this board tells people to jump into the pool and start swimming to get better, or go out to a track and start running to get faster. you might as well tell someone with no weight experience to go pick up some barbells and lift them however they want to build muscles. then again, requesting information on a site mainly populated by 13 year old myspace fags probably isn't the best source.
I'll try to be reasonably helpful...when I started getting back into swimming last year about.com had a few good articles. if you're a novice swimmer here's one http://swimming.about.com/od/sampleswimworkouts/a/8_week_plan.htm
if you're more experienced, you can try these workouts here, I used a few, too lazy to find them, but they were mainly the 5000 yard workouts with some sprint sets incorporated in them. http://swimming.about.com/od/aboutsswimworkouts/Swimming_Workouts_for_Swimmers_Practices.htm
If you want to learn technique, I really suggest finding an instructor who can look at your technique and point out what you're doing wrong. It's pretty hard to find out what you're doing wrong unless you videotape yourself. Swimming is mostly technique and efficiency, so if you're just starting out you really want to make sure you get the stroke down perfectly.
also, I don't think HIIT would work very well with swimming, it's has no joint impact whatsoever so it takes longer to get your heart rate up. your heart rate is also lower in the water than on land, and the whole point of HIIT is to have your heart rate increase and decrease really fast. Not going to be the case in a pool.
good luck, and enjoy your aids
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