Swimming Fitness Workout Experienced

Swimming Fitness Workout Experienced

The swimming fitness workout experienced is specifically designed for swimmers who already have a high level of fitness and are looking to either increase or maintain that swimming fitness. This workout should only be considered by swimmers who have been training for some time and feel that they can increase the workload on their bodies further as the current swimming workout is too easy.

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: 100 Lengths (2500 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.

            SWIMMING FITNESS WORKOUT EXPERIENCED

PHASE DISTANCE/REPETITIONS/STROKE INT REST
WARM UP 10 x 1 length (250 meters) continuous swimming using freestyle/front crawl.
1-2
Move to the next section as soon as you feel ready to do so, but take no longer than 1 minute rest
SKILLS 2 x 5 length (250 meters) breaststroke2 x 5 length (250 meters) backstroke2 x 5 length (250 meters) freestyle/front crawl 333 15 secs rest between every 5 lengths
MAIN SET 2 x 5 length (250 meters) freestyle/front crawl5 x 2 length (250 meters) freestyle/front crawl10 x 1 length (250 meters) freestyle/front crawl5 x 2 length (250 meters) freestyle/front crawl2 x 5 length (250 meters) freestyle/front crawl 4-5 30 secs rest between every 5 lengths15 secs rest between every 2 lengths10 secs rest between every 1 lengths
SWIM DOWN 10 x 1 length (250 meters) continuous swimming using your own choice of stroke
1-2
no rest
TOTAL 100 x 1 length (2500 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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