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Get It Up, Your Heart Rate That Is: Run and Swim

I love mixing it up at the gym and have been running for 20 minutes, stretching, then swimming for 20 minutes. It is great to work my legs while running and then my arms while swimming. Cross training is the best way to avoid injury too. Plus it feels great to jump into the pool after running.

Time Speed Incline RPE*
0:00-5:00 3.0 1.0 1-3
5:00-10:00 5.0 1.0 4-7
10:00-15:00 6.0 1.0 6-8
15:00-18:00 6.5 1.0 7-9
18:00-20:00 5.5 1.0 5-7
20:00-25:00 4:00 3.0 4-5

Stretch: Quads, hamstrings, calves, feet, back, shoulders and chest

To see what you do in the pool just


Stroke Distance RPE
Freestyle 100 yrds 3-5
Freestyle 400 yrds 5-7
Kick with board 100 yrds 3-5
Freestyle Sprints 4x50 yrds (rest :10)** 8-10
Freestyle 100 yrds 3
Backstroke 100 yrds 3

*RPE = Rate of Perceived Exertion, a means of measuring how hard you feel yourself working

** (:10) = rest 10 seconds between sprints

I felt so balanced after this workout, both my legs and arms were pleasantly tired. Print this workout, and take it to your gym to try. Let me know what you think.


Join The Conversation
MA-cw MA-cw 9 years
I wish my gym had a pool!
imcs imcs 9 years
I have always been interested in swimming, as I hear it is one of the only full body exercises out there. However, the one thing that always holds me back (and I know it is totally superficial) is that I don't want my hair to get messed up with the chlorine. Those of you out there who swim regularly - can you help? do caps really protect your hair, and if so, can you recommend good ones? I appreciate all your help as I really want to incorporate swimming as part of my weekly aerobic activities. Thanks!
aimeeb aimeeb 9 years
I wish I could swim all yr round.
kehinde75 kehinde75 9 years
This is a great post! Especially for me - a triathlete in training! I generally try to workout in the order of the event (i.e. swim then bike or bike then run) but the idea of running first and then jumping into cool water is DEFINITELY enticing!! I may try that on my next double training day. Thanks for the idea!!
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