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Tone Up | Swim Workout

Target Distance 1250m

Your intermediate Tone Up swim workout

A great workout for building all round muscle strength as well as lung capacity. Maximum effort and variance in drills will prove a tough challenge.

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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 850 Metres

  • 4 x 100m
    Front Crawl
    stroke
    Focus on keeping abs tight and kicking from the hip. Want an extra challenge? Try using paddles to increase resistance
  • 2 x 100m
    front crawl kick
    stroke
    Use a kickboard and focus on keeping abs tight
  • 1 x 100m
    Breaststroke
    stroke
    Use a kickboard and focus on keeping abs tight
  • 1 x 150m
    Superman Drill
    stroke
    If you struggle use Fins

Cool down 200 Metres

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