you ask, i answer : swimming + dry brushing
January 13, 2011 Two topics that people have been asking a lot about lately are swimming + this new dry brushing technique I’ve been doing.
I was never a competitive swimmer in high school. I took lessons when I was young and just knew the basics. In college, I swam for exercise for a few months, but didn’t stick with it. My senior year, I took a swimming class [yay easy A!], which helped my confidence in the pool a lot. It was always a bit overwhelming to me, and I never felt like I could progress on my own. The swim class built up my stamina and made me feel great. After that class though, I didn’t swim laps again until this past February/March. My foot was injured, from running, and I was trying to find a way to stay in shape during the colder months. I also had cheap access to a pool, which I know is not always an option.
I absolutely LOVE swimming now and can’t imagine my workouts without it. I don’t find it boring at all and the time always seems to fly by! You definitely need to give it a month or so to see if you really like it. :)
The questions I hear the most are as follows.
- What gear do you need to get started?
- How did you build up your stamina?
- How many breaths do you take while swimming freestyle?
- How do you not lose count of laps?
- What are examples of the workouts you do?
I’m going to answer these questions, as best I can and refer you to a few other places for more information.
1. What gear do you need to get started?
There really isn’t much, but swimming will definitely cost you a little money in the beginning. You will need:
- pair of goggles
- swim cap
- bathing suit
For the fist few weeks I swam without a swim cap. It was terribly annoying. My hair would never all stay back and it would drip water into my mouth when I turned my head to breathe. It made a huge difference when I started wearing one, although I fumbled to get it on the first few times. They cost on average, $10.
Make sure your goggles are comfortable and not too tight to your face. They also shouldn’t pinch your nose. I think mine cost about $15-20.
Having a properly fitting bathing suit is really important! I tried on about 12 before finally deciding on this one. It fit the best and the sizing does not coincide with any other type of clothing, so I suggest trying them on in the store. I happened to find this on sale at Dick’s for $50! Bathing suits like this will usually run you $60-80. Make sure the straps aren’t digging in to your shoulders. You also don’t want it too tight, but make sure it’s snug.
2. How did you build up your stamina?
I’m sure you can find plans online that will inform you how to do this in more detail. I would say it took about 1-2 months of swimming 2-3x per week, before I felt like I could keep going + going. I started off very slow, taking breaks + water whenever needed. It’s very normal to feel like you’re not getting enough air at first. Don’t pay attention to number of laps but think about length of time. Try to stay in the pool at least 30min. Every time you go try to make the time you’re actually swimming, longer. Take less breaks. You definitely will have you push yourself! Working in sprint laps will also help!
A few more tips…
Make sure you warm up for about 5min. I like to use the kickboard for this and switch off from freestyle kick to breast stroke kick to wake up my legs!
Another great warm up and conditioning tool is the buoy. Stick this in between your legs, and use your arms only. This will help put your body in the right position in the water and keep you buoyant. You won’t need to work quite as hard while using this. I looove using the buoy. It really helped me with body positioning and if your legs are tired, use this to give them a break. Most pools will have these available for you to use.
Go slow! As slow as you can for as long as you can!
Also, after your first few times at the pool, try to take less and less breaks. If you feel like you need more air, switch to breast stroke or back stroke. This way you’ll still be moving, but breathing more and keeping your heart rate up. You can also use the kickboard.
3. How many breaths do you take while swimming freestyle?
I breathe on both sides and take a breath every other stroke.
stroke right, stroke left, stroke right + breathe left : stroke left, stroke right, stroke left + breathe right
At first though, I only would breathe on one side and would take a breath every 2 strokes.
stroke right, stroke left + breathe right
I slowly started to incorporate more of the every other stroke breathing and then switching breathing from side to side. Soon, this became easier, and kept me at a steadier pace.
Great link on Freestyle Breathing!
4. How do you not lose count of laps?
This is really hard at first!! I used to lose count all of the time. I’m sure you can buy some sort of lap counting device, but I didn’t find that necessary. As you keep swimming, you’ll get better at the counting. Sometimes I lose track, but really, time in the pool is more important to me than distance. So don’t fret if you lose count!
One way that makes it easier to keep count, is if you switch up what you’re doing. For instance.
- 10 laps freestyle
- 10 laps breast stroke
- 20 laps freestyle
- 10 laps back stroke
This makes it easier to keep track because once you count to 10, you switch strokes and start counting again from 0. It also helps if you write down your swim routine plan and stick it in a plastic bag. Take this to the lane with you and reference it as needed.
Another counting trick I made up is sprinting every 10th length. In the pool I’m at, each length is 25m, so 2 lengths = 1 lap. When I sprint every 10th length, it makes it much easier to count. I basically just keep counting to 10, but keep track of what set I’m on. [20, 30, 40, etc.]
Sometimes switching it up and counting backwards can help, if you know the number of laps you want to swim. It’s all about finding out what works for you!
5. What are examples of the workouts you do?
This is definitely something you should look up more about online. I don’t really follow any type of plan, but just do what works for me. Here are some examples of swims that I’ve done in the past and posted on the blog.
- 100m warm up
- 1250m freestyle
- 500m breast stroke
- 500m freestyle
- 50m cool down
= 1.5 miles in 55min!!!!!!! I had to count to 96 [lengths] for this workout…yikes!!
- 100m kickboard warm-up
- 500m freestyle
- 250m aqua jogging
- 500m breaststroke
- 250m aqua jogging
- 250m freestyle
- 100m breaststroke cool-down
total workout time = 1 hour
- 100m warm up
- 500m freestyle
- 100m freestyle plus 50m sprint freestyle x6 = 900
- 250m breast stroke
- 100m cool down
1850m total, 50minutes
example 4 – back in April
I still got a great workout in and didn’t really count anything but just swam for 40-45min.
- kickboard – legs only
- buoy – arms only
- breaststroke
- freestyle
- tread water – 5min
- breaststroke
- freestyle
- tread water – 2min
Ryan [Greens For Good] made a few guest posts on Cailtin’s blog awhile back that really helped me get started. Check out Ryan’s swimming page here!
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And now onto DRY BRUSHING!! Many of you have been interested, so I thought I would post what I know.
Dry brushing has been shown to help things like:
- skin dryness/removes dead skin
- cellulite
- immunity support
- muscle toner/skin tightner
- aids digestion
- lymphatic system detoxifier
What do you need??
Easy! A dry BRUSH!
I bought this brush at a local health food store. It has soft, synthetic bristles and cost under $6. I used this at first, but found that it hurt my wrist from the brushing motion because it has such a long handle. Some brushes like this are made with a removable head piece that would make it much easier to use. You would only need to attach the long stick part when brushing your back.
I figured I would just use that in the actual shower, for srubbing, so I bought a more wrist friendly brush from the same store. This one cost under $7. The brustles seemed soft enough, but when I tried it out they were actually REALLY rough. I am not about to buy a third brush, so I’ll just have to break this one in somehow.
However, my 2 brush strike outs, lead me to looking for brushes online. I’m not going to buy this one, but definitely recommend it to you! It’s like the version of what I have below but is a softer version. Wish I would have looked here first!
Even though the brush may seem rough at first, your skin will get used to it!
The best explanation I’ve found for technique is on the website, Natural Health Techniques.
I just do the basic How To Dry Brush (Easy fast instructions), but maybe will check out the lengthier version as well. I would say I spend about 5-7 minutes doing it before my shower. Here are a few guidelines I follow.
- brush up legs starting with feet
- brush up arms starting with fingers
- brush upwards from waist to mid back
- brush down from neck to mid back
- brush up butt
- brush down from neck towards heart
- brush up from stomach towards heart
You’re not supposed to just haphazardly brush, so make sure you read more about it! After the first time, I could feel a difference. My skin felt very different, in a good way. After a full week of dry brushing, I’m loving it!!
I also watched this video, because I’m much more of a visual person!
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Hopefully that clears up a lot of questions on both topics. Have a great rest of your day!!
Ashley
detox
Reader Comments (61)
I had never heard of dry brushing and thought it had to do with your teeth, haha. Now I'm intrigued! great post!
I *LOVE* dry brushing! I do it almost every day, and it it one of my favorite treatments to give at the spa - dry brush + body wrap followed by a detox steam... ahhh... :)
I like that you are actually an informed blogger... not that others aren't... but you do a lot of the legwork for us (me!) This whole dry brushing thing has me intrigued!
You are doing soo good! What are some items that you can have to take place of the carbs that do not have wheat. Thank you!
We just learned about dry brushing a couple weeks ago in massage therapy class! One tip I may offer... it is supposed to stimulate the lymphatic system, not the circulatory system, and you should only be brushing with the weight of a nickel on your skin (anything more and you are stimulating the circulatory system!). VERY light strokes! I haven't been doing it as often as I should, but I have my brush out and plan to do it tonight! :)
The dry brushing and the herbal body wrap that we did in massage therapy school were the bomb dot com, for real! :)
We do brushing with Autistic kids, because the sensory aspect calms them. Funny!
Thanks for explaining dry brushing and giving the tips for swimming! I will need to try dry brushing out.
I also had to take a break from running due to an injury. I don't have access to a pool so I have been using a stationary bike in the meantime but it's killing me because I only get half the workout on it that I would get from running. I would love to be able to swim--it's such a great full body workout...I'm jealous of your pool time!
Great post! De-mystifying two intimidating topics for me!
I haven't tried dry brushing, but I definitely LOVE massage as a way to get the lymphatic system going. :)
You are so very luck to have access to an affordable pool... I definitely miss swimming. Thanks for all the routines and info! I'll have to check out that video on dry brushing, sounds very interesting.
Thanks for the dry brushing links! I bought a brush a couple years ago, but it hurt SO much that I started worrying about damaging my skin with all kinds of little scratches. But the one you linked to looks good, so maybe I'll try it again. I think I also heard that you can use a regular ol' washcloth (wet, maybe?), but I'm not sure.
i loooove dry brushing it feels so nice and definitely helps wake me up in the morning.
I was totally planning on asking what dry brushing was today! I guess you beat me to it. I've always said I want to get into swimming but I just keep putting it off. Maybe the fact that it took me 3 years to find a 2-piece bathing suit that fits has something to do with it. Although a one piece is probably easier.
Both of those topics were really interesting! I used to swim and got my lifeguard certification for a camp I was working for a few years ago, but I fell out of the habit and I'm really hoping to get back into it! Haha I must have lookd crazy- I was sitting here on my couch making the stroke/breath motions so I could figure out exactly what you were saying.
Completely agree! Ashley, I love that you thoroughly do your research.
I really never knew what those brushes were! I think I'm going to get one next time I see it. You had me at "aids digestion".
Speaking of dry brushing, I have one sitting in the back of my cupboard...I better bring it out again :)
I love dry brushing. It's so great at stimulating the lymph system, and the immune system and I just love the way it feels!
Yay for swimmers! I also only swam a bit my freshman year in college and haven't been in the pool since (im a senior now!) haha. This post really makes me miss swimming!
Did you go to CIF in HS? GaH, those were the good days :)
i love swimming so much...it's been so long since i've gone but i miss it!
I thought the same thing!!!
Huh! I had no idea about dry brushing! I am going to have to check that out. Thanks!
Cool, I've been interested in dry brushing but didn't know a lot about it.
I have no idea what CIF is... :)
I know..it's fabulous!!
What no picture of you in a swim cap and goggles?
What no video of you dry brushing in a swim cap and goggles?
Now that would be awesome.
But I still swear by the dry brushing. I have seen a reduction in cellulite and I think it makes my skin softer. But always do it alone with the door shut. I speak from experience.
I hope not in your kitchen cupboard. ;)
HAhahaaa...that is awesome. :)
One pieces are really weird looking + feeling at first! haha
Verrry light strokes + little pressure and yes you can start with a washcloth or loofah! :)
My mom works with autistic kids [she's a speech therapist] and she told me about this!
Uhhh that sounds amazing!
Thanks for the tips! I updated the post and took away the circulatory stimulation part. It was a little confusing reading things here + there about what it does. Thanks!
I've been eating a lot of other carbs like oats, millet, quinoa, brown rice, and wild rice. Giving up wheat hasn't been bad at all! Giving up all carbs would be another story!
Thanks girl. :)
Ummmm...I would love a detox steam!
haha that's awesome!! Thanks Chelsea!
You've got me intrigued with this dry brushing thing. I'm pretty bad at keeping up habits like this, but I'm thinking looking for a brush and seeing if I can make it stick.
I figure that even without all the benefits you list, just taking a few minutes to do something like this in the morning seems like it would be a nice stress reliever and good way to keep myself in a healthy mindset!
I'm really wanting to try this dry brushing. I'll have to keep an eye out for a brush. And I think I need a full on detox. Though I feel like I should wait till none-school hours to give up caffein. :S
Also: "Brush up butt". hahahaha. Sorry. I'm clearly incredibly immature...
LOL!!!!!!!!! love it!
Hi Ashley, love your photography and that great tips! most of all i love swimming too and am amazed at how many laps you can do in 55 mins! i only manage a mere 84 laps on good days and it takes me almost 60 mins if not merely 76 -80 laps... how do you manage to swim that quickly? do you find that you get really bloated when you breathe after every 4 - 6 strokes? i tend to end up with that problem and am wondering why. :)
I just got into swimming a couple of years ago. I took at a class at a local community college then started to swim at my Y. I even took a class they offered there that was for Tri-athletes to get you into shape for swimming for a triathalon. The positive of this class was that it increased my stamina, helped me learn how to breathe on both sides and the instructor helped point out my form and ways to correct it. The bad part: I got way burned out on the pool and haven't been in about 6 months.
I also recommend the swim cap: not just for keeping your hair out of your eyes but also protecting your hair from the harsh chlorine. Wetting your hair (and please shower before getting the pool people, most people don't and that is yucky) makes getting the cap on easier. If you are going to swim a lot, I would suggest buying this type of suit:http://explore.speedousa.com/speedo-endurance-plus/ It doesn't have to be Speedo brand but trust me when I say they really last, especially if you rinse them out with cool water and the chlorine remover stuff. I have had that suit for well over a year and still going strong.
I wish I could find the swimming technique videos that a friend of mine had lent me. They were by the swim coach at the U of Washington. I think my friend found them at the library...they were excellent. Youtube also has a ton of videos to help show you proper stroke and breathing techniques. I also have a site that gives you different workout ideas to keep it interesting. http://ruthkazez.com/swimming.html
I haven't dry brushed in years but now I need to find my brush. Sorry for such a long comment! :)
Oh, I also found that a splash of stevia in the ginger lemon tea made a difference, as well as not heating up the water so hot. I am not sure but I think it was the hot water that made the lemon taste so bitter. This actually tasted pretty good and I feel great now!
Thank you for sharing the swim information! I am swimming now due to a running injury as well. It's very helpful to read how you got started. I definitely need to buy a swim cap - ugh, water in my mouth all the time!
Yayyy thanks for the post!
Great post! My problem is forgetting, and remembering that I didn't dry brush just as I jump into a warm shower!
Thanks for your comment Jennifer! The comments about the swim cap are so true and showering before hitting the pool. The pool/locker area gross me out a bit, but I try to just not think about it, haha. Thanks for the link. Have a great weekend!!
I guess everyone just has their pace, like any other form of cardio. :) I actually don't feel bloated from swimming but could see how that happens from taking short breaths of air quickly. I"m not sure how to get around that, but I bet you can find something if you google search. Good luck!