Swimming is a fantastic and refreshing way to stay fit. It incorporates flexibility, muscle strength, agility, and cardio, and it’s easy on the joints making it an activity that we can enjoy from childhood and a workout we can do well into our senior years!
1. Warm-Up. Get your cardio up and prepare you for the speed and strengthening section.
Choose 1 of the following for your warm-up:
- 100 Freestyle
- 2 x 100 Freestyle
- 2 x 50 Freestyle / 2 x 50 Backcrawl
- 200 Breaststroke
- 100 Freestyle / 100 Back Crawl
2. Speed & Strength. Work on your speed in the water, or your strength in certain aspects of your stroke.
Choose 2-3 of the following to work on speed and strength:
- 4 x 50 Freestyle sprint on the minute
- 50 Legs only flutter kick/ 50 arms only Freestyle / 100 combined
- 100 Legs only choice / 100 arms only choice
- 4 x 25 pace + 25 sprint Freestyle / 4 x 25 pace + 25 sprint Back Crawl
- 2 x 50 Freestyle sprint on the minute / 2 x 50 Backcrawl Sprint on the minute
3. Endurance. Work on long-term cardio and lower intensity distance swimming.
Choose 1 of the following to work on endurance:
- 3 x 100 Freestyle
- 100 Freestyle / 100 Backcrawl / 100 Breaststroke / 100 choice
- 50 Choice/ 50 Back / 50 Choice / 50 Freestyle / 50 Choice / 50 Breaststroke
- 50 Breaststroke / 100 Freestyle / 100 Backcrawl / 50 Breaststroke
- 300 Choice
4. Cool-Down. Bring your heart rate down, and conclude your workout.
Choose 1 of the following for your cool-down:
- 100 Freestyle
- 100 Choice
- 25 Freestyle/ 25 Back Crawl / 25 Choice / 25 Freestyle
- 50 Breaststroke / 50 Choice
- 100 Elementary Backstroke
Here’s a handy glossary to explain some of these terms:
- Freestyle – Another term used for Front Crawl
- Pace – This means to swim at a comfortable pace at which you can swim endurance.
- Sprint – Swimming as fast as you can for short bursts of time.
- Choice – Your choice of stroke.
- “On-the-Minute” – Completing a set number of laps or meters within a specified time period, such as a minute. Pace clocks at competitive training venues make it easy to note your times, and can be easily substituted with a regular clock as long as you can see the second hand. You can also use a stop-watch or waterproof wearable fitness tracker (like a FitBit).
Tip: Check out our 7 Awesome Gift Ideas for Swimmers for some great fitness tracker suggestions!