Swimming is great for a full body workout, building strength through the resistance of the water, as well as developing CV fitness. However, not many people know how to plan a swimming session unless they have some sort of background in competitive swimming.
Try this session as a way of mixing up your new year's fitness regime! The total distance of the session is one mile (1600m or 64 lengths) but personally I think it's more enjoyable that a constant steady state 64 length swim! More experienced swimmers may be able to complete two sets of each of the main sets.
Warm up:
200m (8 lengths) mixed strokes - front crawl, breast stroke, back stroke
Main set 1:
- 50m (2 lengths) front crawl
- 50m kick (using a float/kick board)
- 50m pull (using a pull buoy)
- 50m drill
- Repeat once more straight through, no rest
Main set 2, all in front crawl as a medium/fast pace:
- Swim 50m, rest 10 seconds
- Swim 100m, rest 15 seconds
- Swim 150m, rest 20 seconds
- Swim 200m, rest 30 seconds
- Swim 150m, rest 20 seconds
- Swim 100m, rest 15 seconds
- Swim 50m
Cool down:
200m (8 lengths) again with a mixture of strokes at a steady pace. Stretch at the end of the session with special attention to the triceps, shoulder and lats.
Let me know what you think in the comments box below!!
Enjoy!