Just Add Water
As mentioned here a recent injury left me on the bench from the marathon, and a recommendation to ditch anything high impact while I recover. No running, no plyometrics, no high intensity, basically — no anything. My pity-party-for-one lasted about a day longer than it should have, but once I shaped up I saw the silver lining of my situation. I returned back where my athletic and fitness career started at age four — in the pool. And I remembered why I loved it so much for so many years. The pool is overlooked when it comes to training, shaping up or sliming down. Water is about 800 times more resistant than air so it burns calories, boosts metabolism and works every muscle in your body — all without putting stress on joints. Looking to stay active while you recover from tendonitis, a stress fracture, or are just want to add variety to your training programs? Just add water and try the three workouts below.
If you’re new to swimming take a second to review the lingo and equipment. The workout below is measured in yards.
Length = one time down the pool
Lap = one time down and back (or two lengths)
- 25 yards: 1 length
- 50 yards: 2 lengths
- 100 yards: 4 lengths
- 200 yards: 8 lengths
- 300 yards: 12 lengths
Most gym pools give you access to kickboards and pull buoys, both of which I use on a regular basis to challenge different body parts and prevent boredom. Unsure how to use either of them? Check out how to kick and how to pull.
Endurance Swim
Warm-up: 300 yards, easy pace
Set 1: Ascending Pyramid Swim 50-yard/100-yard/150-yard/200-yard swim
Rest 60 seconds between sets
Set 2: 4 x 200 yards
Even numbered 200’s: Swim
Odd numbered 200’s: Pull
Set 3: Descending Pyramid Swim 200-yard/150-yard/100-yard/ 50-yard swim
Cool Down: 200 yards, easy pace
Speed Swim
Warm-Up: 3 x 200 yards, easy pace
#1: Swim
#2: Pull
#3: Kick
Set 1: 16 x 50 yards, max effort
Perform 8 x 50-yard swims at max effort resting 10 seconds between sets
Rest for two full minutes
Perform remaining 8 x 50-yard swims at max effort resting 10 seconds between sets
Set 2: 20 x 25 yards, max effort
Perform 10 x 25-yard swims at max effort resting 5 seconds between sets
Rest for one full minute
Perform remaining 10 x 25-yard swims at max effort resting 5 seconds between sets
Cool Down: 100 yards, easy pace
Combination
Warm-Up A: 4 x 100 yards, easy pace
#1 Swim
#2 Kick with kickboard
#3 Pull using pull buoy
#4 Swim
Warm-Up B: 1 x 200 yards, moderate pace
Set 1: 6 x 50 yards sprint
Perform each 50-yard set at max effort
Rest for 30 seconds
Set 2: 10 x 100 yards
Even numbered 100’s: Swim
Odd numbered 100’s: Pull
Cool Down: 200 yards, easy pace
For efficiency, less drag and overall attractiveness: get a pair of goggles, a latex swim cap and a one piece suit.
For more information read here.
Yours is one of the only sites I follow and was bummed when there was a lack of posts. So sorry to hear about your injury but but so glad you are recovering and sharing your story! Keep it up 🙂
Thank you for your comment, Larke! It feels good to be back at The Four Percent. Thanks for following along and stay in touch!
This is great! I started swimming as a form of working out a few months ago, but with no real background in competitive swimming, I didn’t know how to structure effective workouts for myself. Workouts I found online were either too advanced or used terminology I didn’t understand. This post is exactly what I’ve been looking for. Thank you!!
So happy to hear that, Katie! Thank you for following along – enjoy your swim!