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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


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