Swimming Inspired Workout 3

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Swimming Inspired Workout 3

Workout 1 | Workout 2 | Workout 3 | Workout 4 |

This workout heads to the pool for a variety of swimming drills that focus on both speed and endurance, critical elements for the sport of swimming, and also for everyday life. Whether striving to stay ahead of a competitor that is hot on your trail in the pool or just simply trying to keep your head above water with all of the happenings of everyday life, consistent training and perseverance are the keys to success.

WARM-UP

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.

Complete freestyle stroke for 200m at a moderate pace.

Complete 100m at a moderate pace using a kickboard.

Frequency:

This workout should be done one time per week.



Intensity:

This workout includes drills performed in the pool at various intensities.

WORKOUT

Freestyle stroke 6x50 meters at a slow pace.

Freestyle stroke 6x50 meters at a medium pace.

Freestyle stroke 4x50 meters at a fast (race) pace.

Freestyle stroke 6x50 meters at a medium pace.

Freestyle stroke 6x50 meters at a slow pace.

Frequency:

This workout should be done one time per week.



Intensity:

This workout includes drills performed in the pool at various intensities.

COOLDOWN

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.

See Detailed Exercise Information

Supine Hip Flexor Stretch

Hinge and reach forward to the point of tension in the stretch, avoiding bouncing or push to a point of pain. Hold this position for 20-30 seconds. Relax and returning to your starting position. Repeat 2 times on each leg.

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See Detailed Exercise Information

90 Lat Stretch

Hold position for 20-30 seconds, return to a starting position; rest 20-30 seconds, repeat stretch 1 more time for a total of 2 sets.

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Childs Pose

Hold this position for 3-5 slow, deep breaths (approximately 20-30 seconds). Repeat for a total of 2 total sets.

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Standing Triangle Straddle Bends

Hold for 3-5 slow, deep breaths (approximately 20-30 seconds) and repeat on the other side. Repeat stretch 1 more time on each side for a total of 2 sets.

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Frequency:

This workout should be done one time per week.



Intensity:

This workout includes drills performed in the pool at various intensities.

Comments

  • American Council on Exercise (ACE) is accredited by the National Commission for Certifying Agencies (NCCA)
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