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Get It Up, Your Heart Rate That Is: Swimming

After spending all summer running outdoors, I am moving part of my workout indoors and into a pool. Here is a basic swim workout that is great if you are new to swimming laps as a form of cardio.

Warm up:
100 yrds Freestyle - easy
100 yrds pull Freestyle
50 yrds kick Freestyle
50 yrds kick Back stroke
50 yrds kick Breaststroke

The Main Event:
200 yrds Freestyle (rest :30)
100 yrds Back stroke (rest: 15)
50 yrds Freestyle (rest :10)
200 yrds Medley – your choice of strokes, mix it up

Cool down:
100 yrds kick Medley – you choose strokes
100 yrds Freestyle - easy

Distance = .67 miles
( a swim mile is 1650 yrds not 1750)
Repeat the Main Event and add an extra 550 yards for a total of 1650 yards, or a mile!

Fit's Tip: I think it is a good idea to have your exercise plan in hand when you workout. Just print out this workout. Get it wet and stick it on the side of the pool.


Join The Conversation
kikkoman kikkoman 9 years
Too bad my neighborhood pool has been closed since Labor Day. I'll have to wait til next summer to try this out.
paperandcloth paperandcloth 9 years
as a lifeguard, I 100% support swimming at your local indoor pool! But I have to say, stick your plan TO A KICKBOARD, and NOT the side of the pool! Be sure to only swim as much as you feel comfortable with. Swimming is a pretty stress-free sport, but it's easy to overwhelm yourself, especially in deep water. If you aren't a strong swimmer, it is entirely possible to get too tired and start to panic. So easy on yourself, wear a belt if it makes you more comfortable, and have fun!
summakoh summakoh 9 years
pulling is when you use a buoy and use only your core and arms to get you through the pool kick is with a kickboard! i'm a clubswimmer and sometimes if my coach isn't going to be there, he has us print out workouts and we just stick em on the kickboard.
anned anned 9 years
I teach swim lessons to adults and laminate their workouts on a 3x5 card which they can bring to the pool (and keep in their bag) rather than printing it out...that way there is no excuse!
GlowingMoon GlowingMoon 9 years
Funkygeorge, pull=arms, kick=legs. I love swimming. Swimming is my excercise mainstay. I swim all year round in indoor pools. Great muscle conditioning & cardio.
MandyJoBo MandyJoBo 9 years
This is great, thanks! I've been wanting to try out our building's indoor lap pool! It's salt water!
murmurkibbies murmurkibbies 9 years
You post a SWIMMING article as soon as it starts to get cold. Oookaaayyy...
aimeeb aimeeb 9 years
If it were possible I would swin yr round. I absolutly love swimming-in a pool more so than a lake or other body of water.
funkygeorge funkygeorge 9 years
May be a stupid question but: what do "pull" and "kick" mean? Is that when you just use your arms or just your legs?
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