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.
- Target distance: 850m
- Target time: 30-minutes
- Warm up 200m
- 1 x 100m Front crawl
- 2 x 50m Back stroke
- Main set 450m
- 1 x 50m Front crawl. Try and swim a little faster than in the warm up.
- 2 x 50m Breaststroke. Aim to swim the second half faster than the first.
- 1 x 50m Front crawl. Aim to swim the second half faster than the first.
- 2 x 50m Breaststroke. Aim to swim the second half faster than the first.
- 3 x 50m Front crawl. Aim to swim the second half faster than the first.
- Warm down 200m
- 1 x 100m Backstroke
- 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.
- Target distance: 900m
- Target time: 30-minutes
- Warm up 200m
- 1 x 100m Front crawl
- 2 x 50m Breaststroke
- Main set 500m
- 4 x 50m Front crawl. Elongate each stroke by reaching forward.
- 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.
- 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.
- 1 x 100m Front crawl. Fastest possible speed taking the fewest strokes.
- Cool down 200m
- 1 x 100m Breaststroke. Steady.
- 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.