hot to start swimming for fitness

Week four swim workout


hot to start swimming for fitness

Week four is here! If you have been swimming along 😉 you are already enjoying week one, week two, or week three of my sample swim workouts. If you have mastered the first three, here is number four! If you have no idea what I am talking about, please click here to learn about how to start swimming for fitness; and to start burning calories in the pool! Yes!

Continue with last week’s weekly workout routine suggestion which incorporates three days of swimming. If you have any questions, feel free to email me or leave a comment below.

Week four swim workout (1200 yards or meters)

Warm-up: Two 50’s freestyle (2 laps short course)

4 laps alternating strokes in IM order (Butterfly, backstroke, breastroke, freestyle) rest 15 seconds between each lap

6 50’s freestyle, lap one easy pace, lap two swim medium pace, rest 20 seconds between

Kickboard: flutter kick (freestyle kick) 2 100’s (4 laps each) non-stop (rest 20 seconds between 100’s)

2 50’s freestyle medium pace (rest 20 seconds)

1 50 freestyle as fast as you can go! (rest 30 seconds)

2 50’s freestyle medium pace (rest 20 seconds)

100 Kick your choice (any kick from any stroke you would like to do-you can even do each lap a different kick!)

4 laps alternating strokes in IM order (Butterfly, backstroke, breastroke, freestyle) rest 15 seconds between each lap

2 50’s freestyle easy pace, rest 30 seconds between each lap

  • Stretch for ten minutes, both arms and legs.
  • Check back next Saturday for another fun workout in the pool!