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Get It Up, Your Heart Rate That Is: Swimming

After spending all summer running outdoors, I am moving part of my workout indoors and into a pool. Here is a basic swim workout that is great if you are new to swimming laps as a form of cardio.

Warm up:
100 yrds Freestyle - easy
100 yrds pull Freestyle
50 yrds kick Freestyle
50 yrds kick Back stroke
50 yrds kick Breaststroke

The Main Event:
200 yrds Freestyle (rest :30)
100 yrds Back stroke (rest: 15)
50 yrds Freestyle (rest :10)
200 yrds Medley – your choice of strokes, mix it up

Cool down:
100 yrds kick Medley – you choose strokes
100 yrds Freestyle - easy

TOTAL WORKOUT = 1,100
Distance = .67 miles
( a swim mile is 1650 yrds not 1750)
Repeat the Main Event and add an extra 550 yards for a total of 1650 yards, or a mile!

Fit's Tip: I think it is a good idea to have your exercise plan in hand when you workout. Just print out this workout. Get it wet and stick it on the side of the pool.

Source

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kikkoman kikkoman 8 years
Too bad my neighborhood pool has been closed since Labor Day. I'll have to wait til next summer to try this out.
paperandcloth paperandcloth 8 years
as a lifeguard, I 100% support swimming at your local indoor pool! But I have to say, stick your plan TO A KICKBOARD, and NOT the side of the pool! Be sure to only swim as much as you feel comfortable with. Swimming is a pretty stress-free sport, but it's easy to overwhelm yourself, especially in deep water. If you aren't a strong swimmer, it is entirely possible to get too tired and start to panic. So easy on yourself, wear a belt if it makes you more comfortable, and have fun!
paperandcloth paperandcloth 8 years
as a lifeguard, I 100% support swimming at your local indoor pool! But I have to say, stick your plan TO A KICKBOARD, and NOT the side of the pool! Be sure to only swim as much as you feel comfortable with. Swimming is a pretty stress-free sport, but it's easy to overwhelm yourself, especially in deep water. If you aren't a strong swimmer, it is entirely possible to get too tired and start to panic. So easy on yourself, wear a belt if it makes you more comfortable, and have fun!
summakoh summakoh 8 years
pulling is when you use a buoy and use only your core and arms to get you through the poolkick is with a kickboard!i'm a clubswimmer and sometimes if my coach isn't going to be there, he has us print out workouts and we just stick em on the kickboard.
summakoh summakoh 8 years
pulling is when you use a buoy and use only your core and arms to get you through the pool kick is with a kickboard! i'm a clubswimmer and sometimes if my coach isn't going to be there, he has us print out workouts and we just stick em on the kickboard.
anned anned 8 years
I teach swim lessons to adults and laminate their workouts on a 3x5 card which they can bring to the pool (and keep in their bag) rather than printing it out...that way there is no excuse!
GlowingMoon GlowingMoon 8 years
Funkygeorge, pull=arms, kick=legs. I love swimming. Swimming is my excercise mainstay. I swim all year round in indoor pools. Great muscle conditioning & cardio.
GlowingMoon GlowingMoon 8 years
Funkygeorge, pull=arms, kick=legs.I love swimming. Swimming is my excercise mainstay. I swim all year round in indoor pools.Great muscle conditioning & cardio.
MandyJoBo MandyJoBo 8 years
This is great, thanks! I've been wanting to try out our building's indoor lap pool! It's salt water!
murmurkibbies murmurkibbies 8 years
You post a SWIMMING article as soon as it starts to get cold.Oookaaayyy...
murmurkibbies murmurkibbies 8 years
You post a SWIMMING article as soon as it starts to get cold. Oookaaayyy...
aimeeb aimeeb 8 years
If it were possible I would swin yr round. I absolutly love swimming-in a pool more so than a lake or other body of water.
funkygeorge funkygeorge 8 years
May be a stupid question but: what do "pull" and "kick" mean? Is that when you just use your arms or just your legs?
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