Skip Nav
Healthy Recipes
This 1-Day Meal Plan For Weight Loss Lets You Eat Chocolate and Pizza
Healthy Eating Tips
7 of the Best Foods to Fight Inflammation
Britney Spears
Britney Spears's Yoga Video Will Have You Screaming, "You Better Work!"

Get It Up, Your Heart Rate That Is: Swimming Sprints

Cold, short days move many workouts indoors and I often head to the pool for a cardio workout. Intervals are not just for running; they are great to add into your swim workouts too. There are some kickboard sprints to focus on toning the legs.

Here's a workout for you to try:

Warm up:
100 yrds Freestyle - easy
50 yrds kick Freestyle
50 yrds kick Backstroke
50 yrds kick Breaststroke
100 yrds pull* Freestyle

The Main Event:
200 yrds Freestyle

Sprints
8 x 25 yrds alternating Freestyle, Backstroke, Breaststroke and Butterfly***
(rest :10)**

200 yards Freestyle

Kick Sprints
4 x 25 yrds Freestyle kickboard sprint
(rest :20)
4 x 25 yrds Breaststroke
(rest :20)

Cool Down:
50 Backstroke
50 pull Freestyle
100 Freestyle - easy

* Pull: Hold a buoy with your legs and use only your arms to swim
** Rest the listed amount between reps/laps
***If you don't swim Butterfly, substitute Freestyle

This workout is 1350 yards, or about .82 miles (a swimmer's mile is 1500 meters, or roughly 1650 yards - 66 lengths in a 25 yard pool).

Fit's Tips: If you are new to swimming check out this beginner's program to get you from sitting on the side of the pool to swimming a mile.

Source

Around The Web
Join The Conversation
mtiger mtiger 9 years
I love to swim, too. I normally go at the pool at my apartment complex, but now it's so cold!
aimeeb aimeeb 9 years
I loooove swimming for exercise, if only I had an indoor pool. Ha.
How to Do a Fartlek Workout
Outdoor Running Workout: Speed Play Intervals
Short Elliptical Intervals to Burn Calories Fast
Get It Up, Your Heart Rate That Is: Intervals For Treadmill
Get It Up, Your Heart Rate That Is: Interval Sprints on Treadmill
Get It Up, Your Heart Rate That Is: Outdoor Run With Sprints
Get It Up, Your Heart Rate That Is: Urban Speed Play

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds