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Swimming Workout For Women With Intervals

Switch Up Your Interval Training With This Swim Workout

Bored of your usual interval workout? Keep things fresh, literally, by hopping in the pool. Known to help reduce belly fat, intervals can be practiced beyond the bike or treadmill. Although this swim workout has a little bit of everything, the middle portion includes a few short bursts where you play with stroke and speed. This workout is great for days in between lengthy endurance runs. And don't skip the always-important long warmdown to finish the workout.

Interval Workout

Warmup: 350 yards
50 yards freestyle — easy
100 yards backstroke
200 yards freestyle

Endurance: 600 yards
2 x 100 yards pull* freestyle
2 x 100 yards kick** freestyle
2 x 100 yards freestyle

Intervals: 500 yards
4 x 50 (1 of each stroke) — strong (rest: 30 seconds)***
2 x 25 freestyle — sprint (rest: 15)
Rest 60, repeat the set

Warmdown: 400 yards
4 x 100 yards — 50 yards freestyle, 50 yards backstroke (rest: as needed)

Total: 1,850 yards.

*Pull: Hold a buoy with your legs and use only your arms to swim
**Kick: Use a kickboard and use just your legs to power yourself across the pool
***Rest the listed amount between reps/laps

Image Source: Shutterstock
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janeter7 janeter7 3 years
looks like fun! I love using the buoy and really feeling that stretch in my back and arms!!!
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