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Swimming Workout For Beginners

content 02/06/2020

We all know swimming is a great form of exercise but do we actually know how to turn it into a workout? Is there more to just laps of strokes when exercising in the water? Of course, there is!

Try this workout below and see if it floats your boat:

WARM-UP:

  • Start by 2 laps of walking with high knees, as you get to the end of each lap do 10x squats.
  • Shoulder rotations: 10 forward each arm, 10 back each arm.

WORK-OUT:

  1. Swim easy, with any stroke for 200m.
  2. Grab a kickboard with one hand and perform one-arm freestyle with the freehand for 100m (alternating arms every 25m).
  3. Move to your back, and do 2 laps of survival backstroke.
  4. Grab a kick-board or hold torpedo on your back and kick for 100m.
  5. Do 200m of backstroke aiming to do 50m under 40 seconds.

COOL-DOWN:

Pick any easy swimming movement for 200m and end with stretching against the pool wall.

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