swim workout

Is it just me, or does Dara Torres inspire you to dive into a pool for your next workout?

Swimming is one of my favorite forms of exercise. To me nothing beats swimming laps in an outdoor pool on a hot Summer afternoon. Plus, working my arms in the pool makes me want to show off my shoulders in a cute sleeveless dress.

To see the fun workout, featuring Dara's stroke freestyle just read more

I am a fan of the Couch to 5k program for helping people get up off their couches and out onto the streets. Well, here is a plan to get you in the pool. Now that the weather warrants a dip in cool water to cool off, have you considered swimming for exercise?

Swimming, like running, takes some time to build up the endurance needed for lengthy workouts. With running, the first benchmark is a 5k, and with swimming it is a mile, which is 1650 yards, not 1760 yards (1500 meters).

I found this wonderful program created by Ruth Kazez. Her Zero – 1650: A Mile in Six Weeks plan is totally doable, all it needs is you . . . and a pool.

Here's an example of the workout for the first week.

Week One - Do three days
100 yards – rest for 12 breaths, repeat 3 more times.
50 yards – rest for 8 breaths, repeat more 3 times.
25 yards – rest for 4 breaths, repeat more 3 times.
Total: 700 yards

Most pools are 25 yards long, so this workout would be 14 laps, or 28 lengths. Doable, right? Each week you add 50 to 200 yards to your workout. You slowly build up your endurance.

Her site is also filled with great swimming tips and workouts. Check it out and start swimming; it really is a great workout. See you at the pool.

Source

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

Swimming is an excellent complement to running. Especially if you are cross training to protect the joints of your lower body. Here's a swim workout for you to try. Just print it out, get it wet and stick it to the side of the pool. Remember it is always helpful to have a workout plan.

Warm up:
100 yrds Freestyle - easy
50 yrds kick Freestyle
50 yrds pull Freestyle
TOTAL = 200 yards

The Main Event:
100 yrds Freestyle
50 yrd Freestyle SPRINT
(rest :40)
100 yrds Backstroke
100 yrds Breaststroke
200 yrd Freestyle
50 yrds Freestyle SPRINT
(rest :40)
75 yrds Backstroke
25 yrds Backstroke SPRINT
(rest :30)
75 yrds Breaststroke
25 yrds Backstroke SPRINT
(rest :30)
300 Freestyle
Total = 1100 yards

Cool Down:
50 kick Freestyle
50 kick Breaststroke
50 kick Backstroke
100 Freestyle - easy
Total = 250 yards

TOTAL WORKOUT 1550 yrds
Distance = .94 miles ( a swim mile is 1650 yrds not 1750, so add 100 yards and you are swimming a mile!)

Source

Summer time means pool time. For a cool workout I suggest swimming! Try this workout and see if you like it. Just print this out, get it wet and stick it to the side of the pool.

Warm up:
100 yrds Freestyle - easy
50 yrds pull Freestyle
25 yrds kick Backstroke
25 yrds kick Freestyle
TOTAL = 200 yards

The Main Event:
200 yrds Freestyle
3 x 100 yrds Favorite Stroke
100 yrds kick Free Style
2 x 100 yrds 2nd Favorite Stroke
50 yrds pull Freestyle
100 yrds 3rd Favorite Stroke
100 yrds Freestyle
Total = 1050 yards

Cool Down:
50 kick Freestyle
50 kick Breast stroke
100 Freestyle - easy
Total = 200 yards

TOTAL WORK 1450 yrds
Distance = .88 miles ( a swim mile is 1650 yrds not 1750, so add 200 yards and you are swimming a mile!)

When starting a new form of exercise it is always great to have a plan. It is more than beneficial to have a little guidance to give your workouts structure.

Swimming, like running, takes some time to build up the endurance needed for lengthy workouts. With running, the first benchmark is a 5k, and with swimming it is a mile - which is 1650 yards, not 1760 yards.

I found this wonderful program created by Ruth Kazez. Her 0 - 1650: A mile in 6 Weeks plan is totally doable, all it needs is you.

Here's an example of the workout for the first week.

WEEK one (Three Days):
100 yards...rest for 12 breaths...repeat 3 times.
50 yards...rest for 8 breaths...repeat 3 times.
25 yards...rest for 4 breaths...repeat 3 times.
Total: 700 yards

Doable, right?

Her site is also filled with great swimming tips and workouts. Check it out and start swimming!!!

See you at the pool.

Source

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).

Winter, in many places, forces us to move our workouts indoors and swimming is the perfect way to stay inside and get your heart rate up.

Here's a workout I did recently. Try it you'll like it.

Warm up:
100 yrds Freestyle - easy
100 yrds kick Freestyle
100 yrds pull Freestyle
100 yrds kick Backstroke

The Main Event:
100 yrds Freestyle
25 yrds Butterfly or Breaststroke
100 yrds Freestyle
50 yrds Backstroke
100 yrds Freestyle
75 yrds Breaststroke

Intervals:
50 yrds Freestyle sprint
(rest :30)
50 yrds Backstroke sprint
(rest :30)
50 yrds Breastroke sprint
(rest :30)

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

Total is 1,200 yards, which equals a little more than 0.68 miles. If you want a longer work out repeat the Main Event for an extra 450 yards, totaling 1650 yards or 0.93 of a mile.

Don't forget to stretch out in the shower when you are done.

Fit's Tip: Print out this workout and take it to the pool with you. It might get a little wet, but paper coach is better than no coach at all.

Snow and sleet are upon us, so head to your nearest indoor pool for a swim work out. Not only is swimming a great way to cross train, it's also easy on the joints and an excellent way to start exercising - if that happens to be your new year's resolution.

Warm up:
100 yrds Freestyle - easy
100 yrds kick Freestyle
100 yrds pull Freestyle
100 yrds kick Backstroke

The Main Event:
100 yrds Freestyle
50 yrds Freestyle - Sprint
(rest :30)
100 yrds Backstroke
50 yrds Freestyle - Sprint
(rest :30)
200 yrds Medley of strokes - your choice, mix it up

Cool down:
100 kick Breaststroke
100 Free Style - easy

Total is 1,100 yards, which equals a little more than 0.63 miles. If you want a longer work out repeat the Main Event for an extra 500 yards, totaling 1600 yards or 0.91 of a mile.