Interval Training Routine for Swimmers from Fitsugar.com

Warmup: 350 yards50 yards freestyle — easy100 yards backstroke200 yards freestyle
Endurance: 600 yards2 x 100 yards pull* freestyle2 x 100 yards kick** freestyle2 x 100 yards freestyle
Intervals: 500 yards4 x 50 (1 of each stroke) — strong (rest: 30 seconds)***2 x 25 freestyle — sprint (rest: 15)—Rest 60, repeat the set—
Warmdown: 400 yards4 x 100 yards — 50 yards freestyle, 50 yards backstroke (rest: as needed)
Total: 1,850 yards.

*Pull: Hold a buoy with your legs and use only your arms to swim**Kick: Use a kickboard and use just your legs to power yourself across the pool***Rest the listed amount between reps/laps

Interval Training Routine for Swimmers from Fitsugar.com

Warmup: 350 yards
50 yards freestyle — easy
100 yards backstroke
200 yards freestyle

Endurance: 600 yards
2 x 100 yards pull* freestyle
2 x 100 yards kick** freestyle
2 x 100 yards freestyle

Intervals: 500 yards
4 x 50 (1 of each stroke) — strong (rest: 30 seconds)***
2 x 25 freestyle — sprint (rest: 15)
Rest 60, repeat the set

Warmdown: 400 yards
4 x 100 yards — 50 yards freestyle, 50 yards backstroke (rest: as needed)

Total: 1,850 yards.

*Pull: Hold a buoy with your legs and use only your arms to swim
**Kick: Use a kickboard and use just your legs to power yourself across the pool
***Rest the listed amount between reps/laps


Posted 11 months ago with 135 notes

#fitness #health #exercise #workout #swimming

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