Skip Nav
Ab Workouts
I Tried Olympian Colleen Quigley's 5-Minute Ab Routine, and I Have 2 Words: Help Me
Village Naturals Therapy Cold and Allergy Shower Bomb
Healthy Living
Get Ready to Smell Fresh Air Again With These Cold and Allergy Shower Bombs at Target
Should I Ice or Heat Sore Muscles?
Workouts
Icing Might Not Be the Best Way to Heal Sore Muscles, According to 1 Expert
Workouts
These Are the 6 Best CrossFit Exercises For Beginners, According to CrossFit Coaches
Healthy Living Tips
Exactly What to Eat For a Week to Lose Weight, the Healthy Way

Swimming Workout For Women With Intervals

Switch Up Your Interval Training With This Swim Workout

Bored of your usual interval workout? Keep things fresh, literally, by hopping in the pool. Known to help reduce belly fat, intervals can be practiced beyond the bike or treadmill. Although this swim workout has a little bit of everything, the middle portion includes a few short bursts where you play with stroke and speed. This workout is great for days in between lengthy endurance runs. And don't skip the always-important long warmdown to finish the workout.

Interval Workout: Swimming

Warmup: 350 yards
50 yards freestyle — easy
100 yards backstroke
200 yards freestyle

Endurance: 600 yards
2 x 100 yards pull* freestyle
2 x 100 yards kick** freestyle
2 x 100 yards freestyle

Intervals: 500 yards
4 x 50 (1 of each stroke) — strong (rest: 30 seconds)***
2 x 25 freestyle — sprint (rest: 15)
Rest 1 minute, repeat the set

ADVERTISEMENT

Warmdown: 400 yards
4 x 100 yards — 50 yards freestyle, 50 yards backstroke (rest: as needed)

Total: 1,850 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: Shutterstock
Latest Fitness
All the Latest From Ryan Reynolds