Skip Nav
Fitness Gear
Here's Why Runners Will Be Ecstatic to Get a Nike+ Apple Watch This Holiday Season
Shopping Guide
19 Gifts That Say "I Know You Love Pizza AND Cardio"
Shopping Guide
We're in Love With This Fitness Fashionista Gift Guide

Swim Workout For Legs

Love Your Legs With This Swim Workout!

Instead of sticking to your usual running routine this week, challenge your legs with a swim. Similar to running, swimming is an optimal cardio workout and an impact-friendly way to cross-train. A total-body workout, this intermediate swim includes sets geared specifically at your legs. Substitute it for one of your weekly runs, or use it to train for your next triathlon. It's a tough one, but your legs will thank you!


Check out the workout after the break.

Warmup: 400 yards
100 yards freestyle — easy
2 x 50 yards (1 lap butterfly, 1 lap backstroke) — moderate (rest: 30 seconds)*
100 yards freestyle — easy
2 x 50 yards (1 lap breaststroke, 1 lap freestyle) — moderate (rest: 30 seconds)

Intervals: 700 yards
100 yards IM (all four strokes**) — strong
4 x 25 yards kick*** freestyle — sprint (rest: 30 seconds)
50 yards freestyle — easy
100 yards kick freestyle — sprint
Rest 60, repeat the set

Recovery: 100 yards
100 yards backstroke — easy (rest: 10)

Endurance: 600 yards
3 x 200 yards pull**** freestyle — medium (rest: 60)

Speed: 200 yards
4 x 50 yards kick freestyle — strong (rest: 30 seconds)

Warmdown: 200 yards
4 x 50 yards — one lap freestyle, one lap backstroke (rest: as needed)

Total: 2,200 yards.

*Rest the listed amount between reps/laps
**Individual Medley (IM): All four strokes: butterfly, backstroke, breaststroke, freestyle
***Kick: Use a kickboard and use just your legs to power yourself across the pool
****Pull: Hold a buoy with your legs and use only your arms to swim

Starting to get the swim of things? Pair the above workout with this stroke and interval swim a few times a week this Summer!

Image Source: Thinkstock
Around The Web
Join The Conversation
20-Minute Treadmill Workout
Treadmill Workout: 30-Minute Pyramid Intervals
Cardio Dance Workout From Body by Simone
Walk, Run, Sprint Interval Workout
Tush-Toning Interval Workout on the Treadmill
Fitness Marshall Missy Elliott Lose Control Cardio Hip Hop
Easy Boxing Workout For Traveling

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