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You are here: Home / Exercises / The Swimmers Workout

The Swimmers Workout

June 16, 2009 by Adria Ali 1 Comment

 

    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!

swimming

Beginner

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).

swimming-under-water

 
100 yds.
(4 lengths)
Warm up (RPE 3)
50 yds.
(2 lengths)
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. 

Adria Ali

(CES, PES, CPT, BS)

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Filed Under: Exercises Tagged With: cardio routine, change of pace, fins, fitness in the pool, how to workout in the pool, rate of perceived exertion, strokes, summer swimming routine, swimmers, swimming workout, water routines for weight loss, weight loss in the pool, workouits in the pool, workouts

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Comments

  1. JulieV says

    June 17, 2009 at 10:59 pm

    Yay! Thanks for this workout! Did you know kicking w/ a board works your gluts? It's the breathing every 3 strokes that is the hardest part for me. JulieV

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