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Get Strong, Defined Arms With This 100-Rep Arm Workout

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**

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


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


Join The Conversation
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.
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
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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