Cardio Workout of the Week: Swimming
|September 26, 2013||Posted by The Fit Scoop under Workouts|
This week I stopped mourning the closure of my outdoor pool for the season and finally hit up the indoor pool for some swimming. As hard as I find it to make the effort of getting to a pool and jumping into the cold water, I ALWAYS feel great after swimming. I thought I’d share a basic swimming workout for those of you who are able to swim but need some guidance on setting up a swim workout. Swimming for exercise is a great way to change up your fitness routine and give your lower body a bit of a break. Since swimming is non-impact, it’s great for people with injuries and for those looking to add extra conditioning to their fitness program without additional wear and tear on the body. Swimming is especially beneficial for pregnant women because it gives your body a break from the extra weight, and the hydrostatic pressure of the water aids in circulation and reduces swelling.
There are two versions of the workout. One is shorter at 1600 yards, and the other is longer at 2500 yards. The basic content of the two workouts is the same, it’s just that the longer workout has more sets. You can swim freestyle the entire workout or switch up your strokes if you desire. Here is a quick explanation of the components of the workout:
– kick on your side: Kick with your hips and shoulders rotated to the side, keeping your head still while looking at the bottom of the pool. Extend the arm closest to the bottom of the pool straight out in front and hold your other arm against the side of your body. When you need air, rotate on to your back, take a few good breaths, and then return to the kicking position.
– steady/moderate effort: Aim for 70-80% effort. Try to swim each 200 in the same time – don’t slow down!
– descend: Swim each 100 faster than the previous one. For the shorter workout descend all 4 100’s, but for the longer workout descend the first three 100’s and then start over and descend the second three 100’s.
Total yards: 1600
Total yards: 2500