Re: Swimming
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1. How far should I go? Keep in mind I haven't done laps in a couple years.
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As far as you can. Then rest a while and go again, as far as you can. Remember how many laps you did and do at least 1 more the next time.
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2. Should I try to change strokes? (Currently I'm only semi-proficient in the crawl, and can't do the others)
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Not really significant at this point. You need to work on your crawl though, that should be your primary stroke. You might consider taking a private lesson to work on that.
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3. Would going hard and taking breaks be the best plan (kind of interval training?), or should I just try to do a steady rate?
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You should go as fast as you can while breathing well. Don't go so fast that you can't take enough breaths to sustain the work. At this point you don't really need to worry about intervals or anything like that, just some steady speed swimming will be great.
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4. If I do this in the morning, would I be able to lift upper body in the evening?
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Sure.
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