Swimming Weight Loss Workout Experienced

Swimming Weight Loss Workout Experienced

The swimming weight loss workout experienced is designed for people who have been following the previous swimming weight loss workouts and need to increase their effort to increase their weight loss. Remember all weight loss workouts should be performed in conjunction with a healthy and well balanced diet to achieve optimum weight loss goals.

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

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

Length of Session: 1500 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 WEIGHT LOSS WORKOUT EXPERIENCED

PHASE DISTANCE/REPETITIONS/STROKE INT REST
WARM UP 8 x 1 length (200 meters) continuous swimming using your own choice of swimming stroke
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 4 x 1 length (100 meters) freestyle/front crawl or breaststroke kicking only, using a kickboard4 x 1 length (100 meters) freestyle/front crawl or breaststroke strokes only, using a pull buoy4 x 1 length (100 meters) freestyle/front crawl or breaststroke kicking only, using a kickboard4 x 1 length (100 meters) freestyle/front crawl or breaststroke strokes only, using a pull buoy 3-4 30 secs rest between every 4 lengths
MAIN SET 10 x 1 length (100 meters) full stroke using freestyle/front crawl8 x 1 length (100 meters) full stroke using  backstroke10 x 1 length (100 meters) full stroke using breaststroke4 x 1 length (100 meters) full stroke using butterfly 4-5 15 secs rest between every 4 lengths
SWIM DOWN 8 x 1 length (200 meters) continuous swimming using your own choice of stroke
1-2
no rest
TOTAL 55 x 1 length (1500 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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