Running, plyometrics and other high impact exercises are great for burning calories and building muscle, but too much can cause problems in your joints. Swimming is a great low impact alternative, which offers many of the same benefits as land exercises.
Swimming not only builds endurance, strength and cardiovascular fitness, but it also tones your entire body because it uses almost all of the body’s major muscle groups. This means that you will also be scorching calories!
If you find that just doing laps in a pool gets boring, try the following swim workout. It will allow you to develop your swimming skills further and make the time go by faster.
Keep in mind that the following drills are in yards. A common lap pool is 25 yards each way.
Warm up:
- 200 slow freestyle stroke
- 50 catch up: Swum like a regular freestyle stroke, except one arm is stationary, always extended forward, while the other performs the stroke. When the working arm “catches up” with the stationary arm, they change places.
- 50 empty pool water drill: Freestyle, but fling as much water as you can out of the pool.
- 100 3-5 breathing: Take a breath of air every 3rd and 5th stroke.
- 5*75s build (slow, moderate, fast): Start your freestyle stroke slow for 25m, moderate pace for the next 25, then fast for the remainder. Repeat 5 times.
- 6*100 race: Sprint for 100, rest 30 seconds and repeat 6 times.
- 200: Using a kickboard
- 100: Slow freestyle.
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