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Intermediate Swimming Workout

Get Into the Swim of Things With This Cardio Workout!

Now that you have 10 reasons to start swimming, it's time to jump in that pool! With Summer approaching, swimming is an optimal cardio workout as well as a great way to cross train for runners and cyclists. If you're just getting into the "swim" of things, begin with this beginner's swim, then take your shot at the workout below. To keep things fresh, it offers a little bit of everything — including all four strokes (freestyle, backstroke, butterfly, breaststroke).


Check out the workout after the break.

Warmup: 300 yards
100 yards freestyle — easy
100 yards pull* freestyle
100 yards kick** freestyle

Intervals: 600 yards
100 yards freestyle — strong
4 x 25 yards (1 lap of each stroke) — sprint (rest: 30 seconds)***
100 yards freestyle — strong
Rest 60, repeat the set

Recovery: 100 yards
100 yards backstroke — easy (rest: 10)

Endurance: 600 yards
200 yards pull* freestyle — medium (rest: 60)
200 yards kick** freestyle — medium (rest: 60)
200 yards freestyle — medium (rest: 60)

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Warmdown: 200 yards
4 x 50 yards — one lap freestyle, one lap backstroke (rest: as needed)

Total: 1,800 yards.

*Pull: Hold a buoy with your legs and use only your arms to swim
**Kick: Use a kickboard and use just your legs to power yourself across the pool
***Rest the listed amount between reps/laps

Image Source: Thinkstock
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