Week three swim workout
It is time for your third swim workout! If you are reading this and wondering what I am talking about, please refer to my first post about swimming for fitness online here.
At this point, you should already be swimming at least two days per week. Now that you are ready to move on to more yardage (or more meters), it is time to definitely switch up your weekly workout routine, and incorporate three days of swimming per week. Here is a sample weekly workout you can use as a guide starting this week:
Weekly workout routine: week three
Monday: Swim
Tuesday: High intensity aerobic workout such as spin, cardio-kickboxing, or step
Wednesday: rest or take a leisurely walk around your neighborhood for half an hour (just stretch)
Thursday: Swim
Friday: Weight training, medium cardio workout such as walking on the treadmill or cardio dance.
Saturday: swim
Sunday: rest or take a leisurely walk around your neighborhood for half an hour (just stretch)
Week three swim workout (1000 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
4 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)
1 50 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)
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 week for another workout!
