Swimming Exercises for a Busy Schedule

by Pool Builders on 01-29-2013 in Articles

Well, think again! Because swimming is such an intense cardio and full body exercise, you don't need endless hours in the pool to really see results. If you have 30 minutes to spare, then you have enough time to do a swimming workout. Check out the workout guide below and see how short, yet effective, swimming sessions can change your body, mind and soul.

The key to getting the most out of your short time in the pool is to alternate between sprint and recovery laps to get your heart rate up to fat burning levels. The following set will help keep you entertained and on your toes. Ready, set, swim!

First, start with an easy warm up. If you're fairly new to swimming, try swimming 100 yards. If swimming has already been your thing for a while, kick it up to 400 yards to get fully warmed up.

To jump-starts this fast paced, monotony-free workout, try doing 3 sets of 150 yards. Do the first 50 with just a kick, like the flutter kick. Swim the freestyle for the second 50. And finally, the last 50 is your stroke of choice outside of the freestyle.

Now it's time to alternate your swim speeds to get that heart rate up. You'll want to swim 9x50 yards. The first two 50s should be swam at a strong, sprint-like speed. And the third 50 swam at an easy, relaxed pace. Rest 10-20 seconds between each 50 and repeat until 9x50 is achieved.

Next you'll move to a pull workout, where you swim faster and faster with each rep. Swim 300-500 meters, depending on your skill level, building in pace with each 100 swam. By the last 100 you should be giving it all you've got!

For the final set, try swimming a 6x50 set. After pushing off the wall for the first 25 yards, kick as hard as you can and give it your all. Half way down the pool, or at the turn, change your stroke into an easy relaxed pace. Do this back and forth rhythm for all 6 sets.

Last, but certainly not least, take your time to cool down after such an effective and rewarding 30 minute set. Swim 100 meters at an easy pace, making sure to really stretch and flex the joints throughout your body.

Even short workouts need a little help now and then. IF you'd like to give your upper body a little more support (and perhaps a little more breathing time) when working on your kick, then support yourself with a durable, buoyant kickboard. And to push your workout into overdrive, rev up the resistance in your lower body with the help of swim fins. The Finis Zoomers Fit Swim Fins' compact design will help add extra surface area to your kick and allow you to develop those long, lean and strong muscles necessary for swimming. Of course don't forget about the accessories that you'll be wearing in the water. Short, 30 minute workouts need good fitting gear to help you make the most out of your time in the water. Choose a swim cap that will stay comfortably put and save your hair from getting totally wet in the water. And be sure to pick a goggle that's tailored to your needs. The Aqua Sphere K-180 Plus Lady Swim Goggle was designed to fit the smaller, narrower facial lines in women.

Spend your next free 30 minutes wisely and see how hitting the lap pool can do wonders for entire body!

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