Not really sure what you are asking. Or what you are able to do in the way of swimming. Are you a good swimmer? Have you ever swam for 30 minutes at one time before? Do you have shoulder or neck issues? There are a number of ways to program 30 minutes of swimming. But it sounds like you are going to do other things that are more like your exercise class. If you aren’t goiong to work with an instructor, my advice would be to start small and work up from there. Maybe 5 minutes of extra swimming/exercise at first and add a minute to each session each week. Then work on doing different things after you are swimming the extra 30 minutes. Like some speed work or swim drills.
Hello and thank you for your question.
There are many variants to do this. I give you a couple of examples:
1. Start with 5 minutes of breast stroke followed by 10 minutes of free style, 10 minutes of back stroke. Finish with 2 minutes of butterfly followed by 3 minutes of breast stroke. Repeat!
2. Lap one (one pool length): Back stroke. Lap two: free style. Lap three: butterfly. Lap four: breast stroke.
You can also make it more fun and challenging by treading water (eggbeater kick) which gets you out of breath when performing it very fast. You may make this even more challenging by holding a light weight above you head (an advance exercise).
I personally like to start slow (breast stroke) and finish strong (butterfly)
Make sure you stretch before and after, and rest as needed during your swimming and make it fun yet challenging.
I hope this will help,
One of my favorite things to do when I was on the swim team was to hold a float between the legs and use only the upper body with paddles on the hands. Check out the aqua supplies for some different types of equipment to help break up the time and work different muscles. You may also like to swim medleys, doing a different stroke for each lap or length of pool. Wish I had all year access to a pool; use it to your advantage. Hold onto a float to do only the kicks; use your imagination. Please remember to build up gradually to the thirty minute mark. Don’t forget strength and flexibility work, please. Also, incorporate the flip turn when you are comfortable and want to add intensity.
Natalie aka NAPS 2 B Fit.
My girlfriend was a life guard and she taught me this pretty awesome exercise.
Sit on a paddle board and do the breast stroke while sitting. It really works out your upper body and helps with toning.