swim workouts

Instead of sticking to your usual running routine this week, challenge your legs with a swim. Similar to running, swimming is an optimal cardio workout and an impact-friendly way to cross-train. A total-body workout, this intermediate swim includes sets geared specifically at your legs. Substitute it for one of your weekly runs, or use it to train for your next triathlon. It's a tough one, but your legs will thank you!

Check out the workout after the break.

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.

Check out the complete workout after the break.

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).

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I know many runners and cyclists, who though tempted by the lure of mixing it up in a triathlon, ultimately skip these races because they're intimidated by the swim. Not only is swimming in open water scary, unlike running, it is also considered a skill sport, similar to tennis or golf because technique is so important. If you feel less than confident in the pool, taking lessons to hone your stroke is helpful; I did it and learned so much. Do know that long sessions of laps might not necessarily be the best way to train. Many tri coaches recommend sprint interval training in the pool to challenge your speed, before tiring and losing your hard earned technique.

Here's a workout I have been doing lately. It is mostly freestyle, but I like to add a little backstroke to work the opposing muscles.

Check out the workout.