My SwimExpert Login
Home / About Us / News / Workouts - by Speedo

Water Workouts – By Speedo

by Speedo | 29/11/2019 | News

Swimming is a great workout for your heart and your muscles, yet it’s relatively kind to your body because it puts less stress on your joints than weight-bearing exercise like running or working out in the gym.  A swim program can help improve your fitness, your times and technique, and your enjoyment in the pool.  See how you get on with the Speedo’s 30-minute Workouts.

 

Workout 1: Building stamina

This half hour pyramid swim workout aims to build strength and stamina by gradually increasing the distance and time you swim. Take a short break after each repetition and use the clock on the wall to keep an eye on your times.

 

 

  1. Target distance: 850m
  2. Target time: 30-minutes
  3. Warm up 200m
  4. 1 x 100m Front crawl
  5. 2 x 50m Back stroke
  6. Main set 450m
  7. 1 x 50m Front crawl. Try and swim a little faster than in the warm up.
  8. 2 x 50m Breaststroke. Aim to swim the second half faster than the first.
  9. 1 x 50m Front crawl. Aim to swim the second half faster than the first.
  10. 2 x 50m Breaststroke. Aim to swim the second half faster than the first.
  11. 3 x 50m Front crawl. Aim to swim the second half faster than the first.
  12. Warm down 200m
  13. 1 x 100m Backstroke
  14. 1 x 100m Front crawl

 

 

Workout 2: Building technique

Performing a variety of kick exercises is a great way of increasing both leg and core strength. Aim to maintain your intensity throughout.

 

  1. Target distance: 900m
  2. Target time: 30-minutes
  3. Warm up 200m
  4. 1 x 100m Front crawl
  5. 2 x 50m Breaststroke
  6. Main set 500m
  7. 4 x 50m Front crawl. Elongate each stroke by reaching forward.
  8. 2 x 50m Front crawl with a kick. Hold a kickboard (or float) vertical in front of you, with half the board under the water on the second length of each 50.
  9. 2 x 50m Backstroke with a kick. Hold a kickboard (or float) vertical in front of you, with half the board under the water on the second length of each 50.
  10. 1 x 100m Front crawl. Fastest possible speed taking the fewest strokes.
  11. Cool down 200m
  12. 1 x 100m Breaststroke. Steady.
  13. 1 x 100m Front crawl. Steady.

 

 

*Disclaimer - Always consult a qualified medical professional before beginning any nutritional program or exercise program. The exercise suggestions are not intended to substitute for proper medical advice.

 

Source: https://www.speedo.com/uk/en/explore/blog/swim-training-and-fitness/5d0556a1-cdc5-4e9b-acb1-fc8ed13369e3.html