swimming


Week seven and beyond swim workout

hot to start swimming for fitness

Are you feeling the burn! Do you feel stronger? You should! If you have completed the other five workouts, you should feel stronger in the pool, and in your other workouts. After all, when you are in shape for swimming, you are in shape for any athletic activity you choose. Swimming is the ultimate combination of overall body strength, and cardiovascular strength.

If you have noticed my swim workout posts over the last month, and have wondered how to jump in, please take a moment to read my first post “How to start swimming for fitness.” and jump right in! The water is perfect 😉

This is the last swim workout I will be posting for awhile. If you would like me to continue posting new workouts, with different types of sets, please feel free to email me or leave me a comment below. Once you have mastered this workout, you should be ready to use the board workouts left by coaches at the pool where you swim. You should also be ready to join a masters swim program; which is a great way to increase your swimming ability, and make new friends who also love to swim! Joining a master’s program is win/win!

Week seven and beyond (2000+ yards or meters)

Warm-up: 150 freestyle non-stop (week 7) 200 freestyle non-stop (week 8+)

4 laps alternating strokes in IM order (Butterfly, backstroke, breastroke, freestyle) rest 10 seconds between each lap

1 50 first lap butterfly, second lap freestyle

1 50 first lap backstroke, second lap freestyle

1 50 first lap breakstroke, second lap freestyle

1 50 freestyle (medium pace) rest 30 seconds afterwards

100 IM (rest 45 seconds afterwards)

8 50’s freestyle, lap one easy pace, lap two swim medium pace, rest 20 seconds between

Kickboard: flutter kick (freestyle kick) 3 100’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)

1 100 freestyle as fast as you can go! (rest 20 seconds)

100 freestyle easy pace (rest 30 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 10 seconds between each lap

100 IM or stroke of your choice

2 50’s freestyle medium pace (20 seconds rest between) (add in week 8)

100 freestyle easy pace

  • Stretch for ten minutes, both arms and legs.
  • I hope you have enjoyed my sample swim workouts over the last six weeks. I enjoyed making them, and swimming along with you!
  • Stay tuned! I will continue to periodically post fitness tips, outfits, workouts, and more! Many of them will be swimming focused.
  • Thank you for swimming along with me, and stay fabulous 😉


Week five and six swim workout

hot to start swimming for fitness

It is time for our fifth swim workout! If you have been working hard in the pool over the last month, then congratulations! By now, you should be feeling stronger in the pool; and in your other workouts. If you have missed my last few swim workout installments, please refer back to my initial post; “How to start swimming for fitness.”

Week five and six swim workout (1500 yards or meters)

Warm-up: 100 freestyle (4 laps short course)

4 laps alternating strokes in IM order (Butterfly, backstroke, breastroke, freestyle) rest 10 seconds between each lap

1 50 first lap butterfly, second lap freestyle

1 50 first lap backstroke, second lap freestyle

1 50 first lap breakstroke, second lap freestyle

1 50 freestyle (medium pace) rest 30 seconds afterwards

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 10 seconds between each lap

100 IM or stroke of your choice

100 freestyle easy pace

  • Stretch for ten minutes, both arms and legs.
  • This is a great workout to continue for two or more weeks. If you master it in one, never fear, I will post a new workout next Saturday; so be sure to check  back!


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!