Swimming is an essential element for a healthy lifestyle, and the benefits are endless. People of all levels can benefit from these swim workouts. It is one of the best workouts to dive into if you want to kick up both your cardio and strength training.
Thanks to its resistance, water makes exercise more challenging for beginners or those who want a longer workout. Swimming is great for getting a total-body workout and working on your cardio so that you can keep yourself fit and healthy.
Says Julia Russell, NASM-certified personal trainer and swim instructor at Life Time Sky in New York City. Julia, a former Olympic swimmer, has seen firsthand the benefits of swimming as an athletic sport.
Experts Say Swimming is the Best Aerobic Activity in The World
Experts say that swimming is the best aerobic activity in the world because it can be done anywhere, anytime, and has few to no negative side effects. Swimming is the best aerobic activity in the world because it can be done anywhere, anytime, and has few to no negative side effects.
Experts say that swimming is the best aerobic activity in the world because it can be done anywhere, anytime, and has few to no negative side effects.
Benefits Of Swimming For Women
Swimming is a great physical activity that can be enjoyed by all. It has many benefits for women, including stress relief and improved mental health. However, swimming is not always the most comfortable activity for women. Here are some tips to make your next swim session more comfortable.
Wear clothes that provide support, like bras or underwires: This will both look professional and help you feel more comfortable at work. Swimming can help you improve your muscle tone, increase your cardiovascular fitness, and reduce the risk of heart disease.
Swim workouts for every level
Usually, pools are about 25 yards long. One full lap (down and back) is about 50 yards. Remember your strong stroke form and efficient breathing as you go!
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THE GET-USED-TO-THE-WATER WORKOUT
This workout is perfect for anyone who wants to ease into swimming. You won’t spend a lot of time learning your stroke, but rather just practice what it feels like to go for any type of swim. This is a great thing for you to practice so that you get more comfortable moving through approachable distances.
- 2 sets of 8 x 25 jump squat with a weight in hand.
- 4 sets of 50 yards of freestyle (odds) and backstroke (evens) with 20 seconds rest.
- 8 sprints: 25 yards, sprint the other way for 10 seconds, rest. Total of 9 sprints.
- 60 seconds rest
- 8×25 yards of rowing with a 10-minute rest in between each row
- 4 x 50 yards freestyle with 20 seconds rest in between laps
- 8 sprints, 25 yards each, alternating between sprinting freestyle and easy backstroke for 10 seconds in between laps
BEGINNER 30-MINUTE DISTANCE WORKOUT
Good for beginners! In this workout, you can build up distance and stamina levels with no prior experience. Here’s an example of what the freestyle actually looks like:
- 4 x 25 yards with 15 seconds rest in between laps
- 8 x 50 yards, with 20 seconds between each lap.
- 4 laps of 25 yards with a 5-second break in between
- 1 min rest
- for you to complete 4 laps of the pool in 25 yards, it is necessary to take a 10-second break in between each lap.
- You will sprint 100 yards and then go onto the next area. You will do this 6 times, with 3 minutes rest in between each sprint.
- 4 x 25 yards freestyle with 15 seconds rest
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INTERMEDIATE SPRINT WORKOUT FOR LONGER DISTANCES
Focus on a faster pace for your runs, employing long stretches between sets of intervals. Use the meditation periods to refuel and recover between activity cycles.
- 6 circuits of 50 yards doing a flutter kick with 20-second rest in between.
- I swam 3 rounds of 100 yards, alternating between freestyle and backstroke. I took a break after each lap to make sure I was properly rested.
- 6 x 50 yards alternating sprint kick (odds) and easy kick (odds) with 15 seconds rest in between laps
- 1 min rest
- 6 x 50 yards freestyle with 20 seconds rest in between laps
- 3 x 100 yards freestyle with 30 seconds rest in between laps
THE ADVANCED EFFICIENCY WORKOUT
For those in the pool side, it’s a great workout – perfect for when you want or need to work on your skills and endurance. It might take some time to picture what you are doing and make a practice loop, or else the arm circle will feel very robotic in tone.
Make sure you are picturing yourself dipping your thumb in the water and then dragging it across the surface of your fingers. This is because your upper arm will be held in an unnatural position if you don’t control your grip with the back of your hand. This can strain your wrist, which can contribute to more shoulder problems.
- First, freestyle a 300-yard long swim. Next, do 200 yards of a pull-buoy with your arms. Finally, you will do 100 yards of kicking at the bottom of the pool with your feet or swimming fins.
- 4 x 50 yards in 10 seconds with a 50-second break in between each lap
- A 100-yard swim is swimming 4 laps with a 20-second break in between each lap and aiming to take 1 stroke less on each round.
- 4 x 50 yards kick with a board with 15 seconds rest in between laps
- 8 x 50 yards alternating sprint freestyle (odds) and sprint stroke count (evens) with 10 seconds rest in between laps
- This 200-yard workout is perfect for a quick break from running or swimming.
THE BUILD-ENDURANCE PLAN FOR EXPERIENCED SWIMMERS
For this workout, you’ll focus on low-intensity, steady-state training (or LISS). Your heart rate will vary depending on the individual, but you should get in as much exercise as possible while working. The goal is to keep your heart rate well above 60% of your max heart rate.
- Four sets of 100 yards freestyle, the first one almost an hour, with 30 seconds rest in between laps.
- 3x 75-yard freestyle (70% heart rate maximum) – 30 seconds rest in between laps
- 3 sets of 100 yards (65% HRM) with 30 seconds rest in between laps
- 2 sets of 100 yards with swim speed maintained during rest periods.
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