Swimming is one of my favorite forms of cardio. It places very little stress on your joints, works your entire muscular system, and from it’s regulated breathing patterns, can be very relaxing. The biggest complaints I hear from my clients about swimming is that it’s boring. I agree that swimming laps back and forth for an extended period of time can get monotonous. While this can be good for building up endurance, or for a day of active recovery, there are more exciting and efficient ways to spend your time in the pool. Here are 3 different workouts you can do next time you hit the water.
WORKOUT ONE
10 warm up freestyle laps at a moderate pace
2 sprint laps
rest for 20 breaths, trying to control and slow down your breathing
5x
10 active recovery freestyle laps at a moderate pace
2 sprint laps
1 breath stroke for active recovery
5x
WORKOUT TWO
Have a mat nearby the pool
10 warm up freestyle laps at a moderate pace
6 moderate-paced laps
15 squats
15 push ups
15 sit ups
4 fast-paced laps
12 squats
12 push ups
12 sit ups
2 sprint laps
10 squats
10 push ups
10 sit ups
2 minutes rest
2 sprint laps
10 alternating reverse lunges (5 ea)
10 opposite leg/arm raise (5 ea)
10 leg raises
4 fast-paced laps
12 alternating reverse lunges (6 ea)
12 opposite leg/arm raise (6 ea)
12 leg raises
2 sprint laps
16 alternating reverse lunges (8 ea)
16 opposite leg/arm raise (8 ea)
15 leg raises
WORKOUT THREE
10 moderate-paced laps
60 second rest
6 moderately-fast paced laps
30 sec rest
4 fast-paced laps
30 sec rest
2 sprint laps
2 minute rest
3x
