Fancy mixing up your fitness regime with something other than pounding the pavements or your gym’s dumbbells? Land-based exercises are great, until the temperate rises and you’re sweating from parts of the body you’d forgotten were capable of sweating. Because let’s face it, running in a heatwave is horrifying, unless it’s towards a perfectly serene and cool swimming pool.
So, for a break from the heat, grab your swimming kit and head down to your nearest pool, where you can get a workout out in without the discomfort (well discomfort from the heat anyway!) Swimming is one of the best cardio workouts you can do, allowing you to burn 700+ calories an hour. And it’s easy on the joints, so it’s a great alternative workout for runners and cyclists.
To help you dive right in, after a good warm-up of course, here are two 30-minute workouts you can try.
Improve Your Swim Technique
A workout that uses drills to help you focus on key areas, helping you to improve your overall technique.
Warm Up 150 metres
3 x 50m Mixed
50m front crawl, 50m of any stroke of your choice, 50m breaststroke
Main set 400 metres
4 x 50m Front Crawl
Count your strokes per leg. Try to swim each second length with 1 fewer strokes. Kicking harder on the second
length will help.
2 x 50m Front Crawl
Concentrate on getting the maximum out of each stroke by finishing all the way to your thigh with a strong
tricep extension
2 x 50m Punch Drill
A 25m with your fists clenched, then 25m full front crawl stroke. The Punch Drill is a great way to learn to ‘feel’
the water.
Cool Down 150 metres
3 x 50m mixed
Easy. Your choice of mixed strokes to finish the workout. Slowly bring the high heart rate and heavy breathing down.
Improve Your Endurance
A workout designed to test and improve your endurance. Push your swim to the limits with this stamina-building session.
Warm up 150 metres
1 x 50m Front Crawl
2 x 50m Back Stroke
Main set 400 metres
4 x 50m Front crawl
Want an extra challenge? Build leg strength and try using a kickboard for 2 x 50m and move in the water by kicking only.
2 x 50m Breaststroke
Aim to swim the second 50m faster than the first 50m
2 x 50m Front crawl
Aim to swim the second 50m faster than the first 50m
Cool Down 150 metres
2 x 50m Backstroke
1 x 50m Front crawl
Slowly bring the heartrate and heavy breathing down.
