Workout plans are not only important in the gym but in the water as well. Instead of swimming aimlessly, find or make up a workout with times to stick by so you are actually pushing yourself and getting your heart rate up. If you have access to a pool I highly recommend you switching up your basic gym routine and adding swimming to the mix. It is great for endurance we well as strength training.
Below you will find a great 1 hour sprint workout. If the intervals don’t work for you, adjust as necessary.
|1||400||06:00||choice||warm-up||Easy||400 / 06:00|
|6||50||00:50||freestyle||swim||300 / 05:00|
|6||50||00:55||freestyle||swim||10 Yards dolphin kick off the wall||300 / 05:30|
|200 / 08:00|
|10||150||03:15||see comments||swim||3/6/9: IM
|1500 / 32:30|
|1||100||02:00||choice||warm-down||Easy||100 / 02:00|