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BEGINNER TONE UP | Swim Workout

Target Distance 1000m

Your Beginner Tone up swim workout

A targeted workout designed to tone your abs and strengthen your core. A strong core improves balance, stability and overall body posture.

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Your Swim Workout

Warm up 200 Metres

  • 1 x 200m
    Front Crawl
    stroke
    Focus on Kicking from the hip

Main set 600 Metres

  • 4 x 50m
    Front Crawl
    stroke
    Focus on keeping abs tight and kicking from the hip
  • 2 x 100m
    Breaststroke
    stroke
  • 1 x 100m
    Back Stroke
    stroke
    Use a kickboard or put your hands by your sides. Use your kick to move through the water
  • 2 x 50m
    Superman Drill
    stroke

Cool down 200 Metres

  • 2 x 100m
    Front Crawl
    stroke
    Slowly bring the high heart rate and heavy breathing down