Swimming workouts are based on intervals. We've provided an introductory and intermediate workout to get you started. For more first-rate swimming training tips and routines, read the book "The Fit Swimmer: 120 Workouts & Training Tips" by Marianne Brems.
Intro Swimming Workout (.5-mile)
| 3 X 150 yds | Freestyle: concentrate on relaxing |
| 3 X 50 yds | Kick: use kickboard, freestyle kick |
| 3 X 50 yds | Pull: legs float, arms freestyle stroke |
| 3 X 150 yds | Freestyle: make strokes as smooth as possible |
Intermediate Swimming Workout (1-mile)
| 3 X 150 yds | Freestyle: warm-up, rest 20 seconds after each 150 |
| 1 X 100 yds | Kick: freestyle, try to complete 100 in 2:30 |
| 2 X 50 yds | Kick: freestyle, complete each 50 in 1:15 |
| 4 X 25 yds | Kick: freestyle, complete each 25 in :45 |
| 1 X 200 yds | Freestyle: Rest 1:00 after 200 |
| 2 X 100 yds | Freestyle: Rest :45 after each 100 |
| 4 X 50 yds | Freestyle: Rest :30 after each 50 |
| 100 yds | Pull: Legs float, arms freestyle stroke, complete 100 in 2:00 |
| 2 X 50 yds | Pull: Legs float, arms freestyle stroke, complete 50 in 1:00 |
| 4 X 25 yds | Pull: Legs float, arms freestyle stroke, complete 25 in :30 |
| 200 yds | Cool down |
Running Interval Workout
This running routine is best done on a soft route ... a dirt road, a trail in the woods, or a running track. Warm up before beginning this workout with a 5-10 minute brisk walk; end with stretching.
| 5 minutes | Jog at a comfortable pace |
| 5 minutes | Sprint 20 yards, walk 50 yards; repeat |
| 10 minutes | Run at a comfortable pace |
| 6 minutes | Run hard for 2 minutes, run easy for 2 minutes; repeat |
| 1 minute | Run backward 25 yards, forward 25 yards; repeat |
| 4 minutes | Walk at a brisk pace |
| 1 minute | Hop on left leg 25 yards, hop on right leg 25 yards; repeat |
| 2 minutes | Run at a comfortable pace |
| 1 minute | Full sprint |
| 5 minutes | Jog at a comfortable pace to cool down |
These basic exercises are still the best. Do them in a slow, controlled way, exhaling on the exertion and inhaling as you relax. Begin by doing 2 sets of 15 of each exercise and work up to 3-4 sets of 20 for each exercise. Be sure not to pull on your head; if you feel any tension in your neck, rest until it relaxes, then resume the crunches. |
| 1. Abdominal Crunch Knees bent, feet shoulder width apart on the floor, hands behind your head. Press your belly button to your spine; squeeze your tummy as head & shoulders come up off the floor. Lift straight toward the ceiling, chin pointing up. Slowly lower to the floor and repeat. |
| 2. Obliques Crunch Knees bent, feet shoulder width apart on floor. Press your belly button to your spine. Place your left hand on your right thigh; put your right hand behind your head for support. Contract your tummy and slide your hand up your leg to the outside of your right knee, exhaling on the lift. Slowly slide down to the starting position. Finish a set on one side, then switch to the other side. |
| 3. Reverse Abdominal Crunch Knees bent, feet lifted off floor with your knees pulled in toward your chest. Hands are relaxed at your sides. Slowly squeeze your knees toward your chest in a controlled motion, then lower to the starting position. Exhale on the pull in. |
| 4. Full Abdominal Crunch Combines basic and reverse crunch: Pull your bent knees into your chest as you squeeze tummy and lift head & shoulders off the floor toward the ceiling. Release to beginning position and repeat. |
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