Swimming Weight Loss Workout Intermediate

Swimming Weight Loss Workout Intermediate

 

The Swimming Weight Loss Workout Intermediate is designed for people who have followed the previous Swimming Weight Loss Workout Beginners and are ready to increase their swimming workout to increase their weight loss goals. As with any weight loss regime, it is important to train regularly and in conjunction with a healthy and well balanced diet for optimum weight l0ss results

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: 800 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 INTERMEDIATE

PHASE DISTANCE/REPETITIONS/STROKE INT REST
WARM UP 4x 1 length (100 meters) continuous swimming using your own choice of swimming stroke
1
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 buoy 3 30 secs rest between every 2 lengths
MAIN SET 14 x 1 length (350 meters) full stroke using same stroke as above 4 15 secs rest between every 2 lengths
SWIM DOWN 6 x 1 length (150 meters) continuous swimming using your own choice of stroke
1-2
no rest
TOTAL 32 x 1 length (800 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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