Skip Nav
Beginner Fitness Tips
The Top 5 Myths About Weightlifting That Need to Be Busted
Sleep
The All-Day Energy Tips That Will Change Your Life
Vegan
Low-Calorie, No-Bake Brownies — They're Vegan, Too!

Get It Up, Your Heart Rate That Is: Swimming Sprints

Cold, short days move many workouts indoors and I often head to the pool for a cardio workout. Intervals are not just for running; they are great to add into your swim workouts too. There are some kickboard sprints to focus on toning the legs.

Here's a workout for you to try:

Warm up:
100 yrds Freestyle - easy
50 yrds kick Freestyle
50 yrds kick Backstroke
50 yrds kick Breaststroke
100 yrds pull* Freestyle

The Main Event:
200 yrds Freestyle

Sprints
8 x 25 yrds alternating Freestyle, Backstroke, Breaststroke and Butterfly***
(rest :10)**

200 yards Freestyle

Kick Sprints
4 x 25 yrds Freestyle kickboard sprint
(rest :20)
4 x 25 yrds Breaststroke
(rest :20)

Cool Down:
50 Backstroke
50 pull Freestyle
100 Freestyle - easy

* Pull: Hold a buoy with your legs and use only your arms to swim
** Rest the listed amount between reps/laps
***If you don't swim Butterfly, substitute Freestyle

This workout is 1350 yards, or about .82 miles (a swimmer's mile is 1500 meters, or roughly 1650 yards - 66 lengths in a 25 yard pool).

Fit's Tips: If you are new to swimming check out this beginner's program to get you from sitting on the side of the pool to swimming a mile.

Source

Join The Conversation
mtiger mtiger 9 years
I love to swim, too. I normally go at the pool at my apartment complex, but now it's so cold!
aimeeb aimeeb 9 years
I loooove swimming for exercise, if only I had an indoor pool. Ha.
HIIT Workout For Weight Loss
Printable No-Equipment Cardio Workout
Tips For Teaching Your Kid to Swim
Summer Pool Hacks
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds