Great Exercises for the Pool

swimHello and welcome to my website. This website is dedicated to my love for the hobbies that drive my life. I would love to share any and all hobby related experiences with you all, so I would like to start it off with a little piece I wrote up on swimming and some of the best exercises when you’re in the pool. Below you will find some of the best pool exercises I know of and that I regularly work on.

Swim Workouts for Cardio:

I recommend sprints or fast swims with a kickboard or underwater swims for 20-30 minutes at a time. This will get your lungs and heart heavily involved and allow the blood to move through your body providing oxygen rich cells to your body. This will decrease fatigue and lactic acid buildup, which cuts down on the burning sensation in your muscles when exercising. After your 20-30 minutes of fast swimming, slow down to and easy pace, which will burn fat at a higher rate in the second half of the workout.

Workout #1

-5 x 50m sprint freestyle (change strokes as desired)

– Rest with 20 seconds (hydrate if needed)

– 5 x 100m sprints — any stroke

– Rest 40-60 seconds

What time you have left in your hour, spent swimming at a regular pace, non-stop for 15-30 minutes

Workout #2

5 x 50-100m sprint/rest with 50m kickboard using flutterkicks

– 5 x 50-100m sprint/rest with 50m kick board using breast or dolphin kick

Use fins for 15-30 minutes without stopping

Workout #3

– Swim 100-200m moderate pace

– Pushups – 30 seconds worth of pushups (10-40 reps depending on fitness level)

– Abs of choice – crunches, setups, flutterkicks, leg levers – 1:00 of abs

Workout #4 (Will need a medium and light set of dumbbells on pool deck)

– Swim 100-200m moderate pace

– Pushups – 10-20

– Crunches – 20-30

– Bicep Curls – 10-20 reps

Repeat this set 5 times

Hope these exercises help and get you off to a good start and a healthy lifestyle one backstroke at a time.

 

Thank you for reading!

Admiral Mark Heinrich

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