It's Summer, and that means pool time. Swimming for exercise is a great way to burn calories and stay cool, so I made a workout for you to try. It's a good idea to have your exercise plan in hand when you work out, so print this workout and take it to the pool.
Warmup:
100 yds freestyle — easy
100 yds pull* freestyle
50 yds kick** freestyle
50 yds kick backstroke
50 yds kick breaststroke
The Main Event:
200 yds freestyle (rest: 30)***
100 yds backstroke (rest: 15)
50 yds freestyle (rest: 10)
200 yds medley — your choice of strokes, mix it up
Cooldown:
100 yds kick medley — you choose strokes
100 yds freestyle — easy
TOTAL WORKOUT = 1,100 yards
Distance = .67 miles ( a swimmer's mile is 1,650 yards not 1,750)
Repeat the main event and add an extra 550 yards for a total of 1,650 yards, or a mile!
*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
APC
City Walk
Martick Jewellery
Yay!!! I was a competitive swimmer as a kid and I miss feeling strong in the water! Hopefully this workout will help
Thanks, Fit!
1I
2I'm going for a swim tonight so will try this!
3MY pool is in meters... so that might be different, huh?
4Lauren - in a meters pool a mile is 1500M
5Well, a mile and 1500 meters aren't really the same. A mile is 1609 meters.
6Anon:
It's just the way it is. A swimmer's mile is 1500M/ 1560 yrds
How many laps for a mile?
7Lap = down and back
Swimmers mile = 1500 meters
15 laps in the 50 meter lanes
30 laps in the 25 meter lanes
33 laps in the 25 yard lanes
Fit - any training tips for long distance open water swim?
8Just signed up the 2.4 mile catfish swim on July 26.
http://www.usaproductions.org/registration/ccsb
lydialee -- some tips for OWS (open water swimming):
- see if the race is wetsuit legal. if it is, buy or rent a wetsuit... it makes a big difference.
- if you are new to OWS start near the back/ outside of the pack. the front is a human washing machine!
- expect to get knocked around a bit...with all the bodies it's impossible not to knock into/ get knocked into other swimmers.
- every 4-5 stroke look UP .. it goes against everything you've been taught in swimming, but you need to make sure you are going in the right direction. It's called "sighting" and I truely suck at it
- have fun !
(and good luck at the NWM! That's a race I'd love to do.. for the Tiffany jewelry and the firefighters at the finish line
)
9runningesq - thanks for the tips. There's wetsuit and non-wetsuit division in the swim. I have a full wetsuit and while it help me on my legs, my arms always feel tired at the end. My sighting is very bad also, and I haven't swim outdoor for a while - [will practice at the lake this weekend].
10I have spent more time on run instead of swim lately, and I haven't swim more than 2000 yard for a long time.
And good luck in your upcoming 1/2 ironman and the full ironman in November!
Post New Comment
Please share your opinion with our community, but make sure it is on topic and follows our Community Rules. We moderate comments and prohibit personal attacks, threats, spam, lewd images, or the promotion of your personal website.