Swimming Fitness Workout Intermediate

Swimming Fitness Workout Intermediate

The Swimming Fitness Workout Intermediate is designed for swimmers who have been training and have an intermediate level of fitness and are looking to increase their swimming work rate to increase their fitness levels.

Equipment Needed: Swimwear, towel, stopwatch, Waterproof MP3 Player (optional)

Intensity Levels: 1 = easy; 2 = moderate; 3 = quite hard; 4 = hard; 5 = maximum

Length of Session: 76 Lengths (1900 meters). If you cannot do any of these strokes in this session then use a stroke of your own choice. Each session can be extended or decreased due to the discretion and fitness levels of the participant.

NB: The number of lengths indicated is based on a 25 meter pool. You may need to make some slight adjustments to the number of lengths indicated based upon the pool where you swim.

PHASE DISTANCE/REPETITIONS/STROKE INT REST
WARM UP 10 x 1 length (250 meters) continuous swimming using freestyle/front crawl.
1
Move to the next section as soon as you feel ready to do so, but take no longer than 1 minute rest
SKILLS 10 x 1 length (250 meters) breaststroke10 x 1 length (250 meters) freestyle/front crawl 22 15 secs rest between each lengths
MAIN SET 2 x 4 length (200 meters) freestyle/front crawl4 x 2 length (200 meters) freestyle/front crawl8 x 1 length (200 meters) freestyle/front crawl

4 x 2 length (200 meters) freestyle/front crawl

2 x 4 length (200 meters) freestyle/front crawl

3 45 secs rest between every 4 lengths30 secs rest between every 2 lengths15 secs rest between every 1 lengths
SWIM DOWN 6 x 1 length (150 meters) continuous swimming using your own choice of stroke
1
no rest
TOTAL 76 x 1 length (1900 meters)

Individuals should seek medical advice or consult a doctor if they have any medical conditions or are commencing exercise for the first time after an operation or illness. If you are new to exercise or unsure of any activity then you should seek further advice from an exercise professional.

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