Spring is here and it is getting warm!!! Why not swim outdoors to get your body bikini ready? Remember cardio will burn fat all over your body, helping to get you toned and buff for the revealing fashions of summer and swimsuits.
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:
400 yrds Freestyle
Sprints
8 x 25 yrds alternating Freestyle, Backstroke, Breaststroke and Butterfly
(rest :10)
Note: If you don't swim Butterfly, substitute Freestyle
100 yrds Backstroke
100 yrds Breaststroke
Cool Down:
50 kick Freestyle
50 kick Backstroke
100 Freestyle - easy
This workout is 1350 yards, or about .82 miles (a swimmer's mile is 1500 meters, or roughly 1650 yards - 66 laps in a 25 yard pool).
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Nice!
1woot woot! for swimming
ooo i wanna try this, i could do this one fo sho!
2nice! love the swimming info, just started swimming for fitness. i'm going on week three of the 0 to 1650 workout plan and i feel awesome!
3This workout makes me want to move closer to a swimming pool! Having to drive for 20 minutes to swim for an hour and then spend another 20 minutes driving home whittles a bit too much time away for me.
4I am a former comp. swimmer...so heres a tip if you really want to tone your arms and back, get some paddles at your local sporting good store...Speedo makes them and i think TYR....they come in different sizes so make sure you get your correct size for your hand. Once you get them, swim distance. Try a 500(20 laps) of easy freestyle...just glide through, you dont even need to kick...If you have a booey to put between your knees thats even better! I promise you will get amazing results with this...
Kicking drills really tone your legs too. Get a kickboard and do 25 yard sprints (if you dont feel a burn-you gotta kick harder)...freestyle kicking and breastroke are the best for toning the inner and outer thighs.
good luck : )
5I love swimming with paddles. They can really make you cut. I've never used fins, I wonder if they'd do the same thing for your legs by adding extra resistance.
61650 = 1 mile = 66 laps; a lap being a single 25y length, in a 25 yard(SCY)pool. Cut that in half for a long course pool.
7Swimming with fins will help build strength in your legs & increase cardio conditioning. There are several types, but most use zoomers or short bladed fins. Fins will definitely get you swimming faster but it also helps in building focus on technique.
8Hollywoodjess thanks so much for that vital info. I was searching the net about the paddles! I wasn't sure if it helps with toning but hey now I know. Now the question is what is a booey? Fitsugar can you help?
9Pull buoys are pieces of foam shaped to hold between your lower legs to keep them level while you concentrate on your stroke. Most public pools keep a bin of them so I always borrow.
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