If you need a change of pace from your old cardio routine, then maybe it’s time you hit the pool! Here is a great routine from fitness magazine to keep your workout fun and refreshing!
The basics: Swim freestyle, using your rate of perceived exertion (RPE, or how hard the workout feels on a scale of 1 to 10) where indicated. Distances are based on a 25-yard pool (one length); to do these routines, you should feel comfortable swimming at least 100 yards without stopping.
You’ll need a kickboard, fins, and a watch or clock with a second hand (available at most public pools).
Warm up (RPE 3) 50 yds.
Flutter kick on side (RPE 3). Lie on one side with lower arm extended, ear resting on arm, upper arm along body; hold on to a board with top hand if necessary. Kick from hips (not knees), looking up and keeping knees and side or back of head in water. 50 yds. Flutter kick with kickboard (keep head in water and breathe to both sides; (RPE 4) 5 x 50 yds. Swim at a moderate to hard intensity (RPE 7) for 5 laps, taking a breath every 3 strokes. Take 50 to 60 seconds to swim each lap, resting at the wall if you have extra time. 2 x 50 yds. Swim easy (RPE 3) for 2 laps, taking 1 to 1:15 minutes to swim each lap. 100 yds. Swim at a moderate intensity (2 laps; RPE 6). 100 yds. Cool down, easy (RPE 3).
You just swam: 750 yards (source)
If you are even considering doing this pool workout , then you better PRINT IT OUT!!! These workouts are extremely hard to find on the Internet without paying some sort of fee.
(CES, PES, CPT, BS)