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Cardio Workout: Freestyle Swim

Is it just me, or does Dara Torres inspire you to dive into a pool for your next workout?

Swimming is one of my favorite forms of exercise. To me nothing beats swimming laps in an outdoor pool on a hot Summer afternoon. Plus, working my arms in the pool makes me want to show off my shoulders in a cute sleeveless dress.

To see the fun workout, featuring Dara's stroke freestyle just

.

Warm up
2 x 100 yrd Freestyle – easy
(rest* 0:20 / 100 yrd)
100 yrd kick
50 yrd pull**

Drills***
4 x 25 Freestyle breathe to left
(rest 0:10 / 25 yrd)
4 x 25 Freestyle breathe to right
(rest 0:10 / 25 yrd)

Main Event: Sprints
4 x 25yd Freestyle Swim, target time 00:30 / 25yrd
(rest 0:15 / 25 yrd)
4 x 25yd Freestyle Swim, target time 00:30 / 25yrd
(rest 0:10 / 25 yrd)

Cool Down
2 x 50 yrd Freestyle – easy
(rest 0:10 / 25 yrd)
2 x 50 yrd Backstroke – easy
(rest 0:10 / 25 yrd)
2 x 50 yrd Breastroke – easy

Stretch
Chest
Shoulders
Triceps
Lats/Back

Total Distance = 1,050 yrd

* Rest the listed amount between reps/laps
** Pull: Hold a buoy with your legs and use only your arms to swim
***Drill: This drill works on the skill of bilateral breathing

Source

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HariboLicorice HariboLicorice 8 years
I don't worry about speed or distance so much as how good it feels to swim. Also, laughing at the poster who thinks her arms will get jacked like that from a pool workout- OLYMPIC SWIMMER, darlin' OLYMPIC..not you, not recreational, and certainly not only from the pool.
ella1978 ella1978 8 years
I love my swimming.I am swimming a mile twice a week. Monday and Friday nights.My goal is to get to two miles, twice a week.Right now, I do a 100m warm up, combo of kicks and pulls.Then I do 4-400m intervals.75m free, 25m back - 4 times, break (stretch)Then I do a 50m cool down.I'm not quite as fast as I want to be yet... but I'm working on it.Right now I bike on Wednesdays (tonight) and I need to do some arms. My arms get tired by the 1000m mark. I push thru it, but I'm tired.Once I get back in swimming form, I'm going to join my local swim club (you know, for the "too old to compete" crowd).I love it. Can't wait to watch the olympics.
ella1978 ella1978 8 years
I love my swimming. I am swimming a mile twice a week. Monday and Friday nights. My goal is to get to two miles, twice a week. Right now, I do a 100m warm up, combo of kicks and pulls. Then I do 4-400m intervals. 75m free, 25m back - 4 times, break (stretch) Then I do a 50m cool down. I'm not quite as fast as I want to be yet... but I'm working on it. Right now I bike on Wednesdays (tonight) and I need to do some arms. My arms get tired by the 1000m mark. I push thru it, but I'm tired. Once I get back in swimming form, I'm going to join my local swim club (you know, for the "too old to compete" crowd). I love it. Can't wait to watch the olympics.
Cebca Cebca 8 years
Man, if you DID get those arms from swimming though I would be totally inspired. I love jacked arms. Unfortunately, though I swam competetively for 15 years, the only upper body I ever had to show for it was my jacked-up linebacker shoulders. Now I'm a push-up freak to try to tone up my arms as well.
syako syako 8 years
:rotfl: ^^at thinking you'll get those arms just from swimming
syako syako 8 years
:rotfl: ^^at thinking you'll get those arms just from swimming
sundaygreen sundaygreen 8 years
those arms definitely don't inspire me to go swimming!
syako syako 8 years
I've been doing that swim a mile in six weeks program. It's a lot of fun and challenging. Shape had a great swim working in their August 08 issue that I plan on trying! Thanks for posting this one too, I love to mix it up.
Renees3 Renees3 8 years
I just had my first swim lesson yesterday. I'm SO sore! it's really hard! I hope it gets easier
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