Water Workouts

In deference to Pompa, I have taken the time to add a workout I did this weekend. As a triathlon runner, swimming has always been my weakness. However, swimming is a great full-body workout in a mild resistance environment. What does that mean, you build muscle with limited wear on your body. Additionally, it is a great endurance exercise. So here's the workout I did on Saturday. Don't spend more than 30 seconds between laps.

Warm up Laps - Swim two 50 meter laps using any stroke that you want. Don't spend more than 30 seconds between laps.

Arm/Shoulder Workout - Swim two 100 meter laps using a free style stroke. Do not kick your legs though, let them drag in the water behind you. Try to keep your strokes smooth. Your arms will start to burn but stay calm and work through it.

Leg Workout - Swim two 100 meter laps using a free style kick. Find a paddle board or other floating devise. Hold it in front of you with your hands and use a freestyle kick (you may want to pull an arm through to breath, or you can raise your head straight up).

Full body - Swim eight 100 meter laps free style. If you get tired and can't continue, flip over to your back and continue swimming for 30 seconds. Then resume the free style.

Leg Workout - Swim two 100 meter laps using a free style kick. (see above)

Arm/Shoulder Workout - Swim two 100 meter laps using a free style stroke. (see above)

Cool down Laps - Swim two 50 meter laps using any stroke you want.

Now that you've done this. Let's look at what you've done. If done properly, you've done a solid core workout as you've had to keep your core tight throughout the swims. Additionally, you've worked your biceps, shoulders, and lats by pulling yourself through the water. Additionally, you've worked your legs and built up some endurance.

If you don't have a pull, you can always go to a beach and pace off 50 meters (a meter is roughly a stride). Pick points of reference so you will be able to tell your distance from the water. Additionally, you can add a run on the beach or surf runs if you feel like your legs still have something left.

Enjoy and let me know how it goes.