Skip Nav
Class Fitsugar
Ab-Blasting Dance Cardio to Rock Your Next Workout
CBD
Order This CBD Cocktail in LA to Have the Most Chill Happy Hour of Your Life
Salads
An Easy Technique to Pack 5 Salads Tonight That Will Stay Fresh All Week

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**

Drills***
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

Stretch
Chest
Shoulders
Triceps
Lats/Back

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

Source

Elliptical Workouts For All Levels
The Fitness Marshall Britney Spears "My Only Wish This Year"
The Fitness Marshall "This Is What You Came For" Rihanna
Marathon Tattoos
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds