Lap it Up – Workouts for Swimmers

Lap swimming is known to be great exercise. It’s very easy on the joints and great for injury rehab or prevention, cardiovascular training and mobility. But it can be monotonous and redundant if you just hop in the pool and swim around and around. If you want to train like an Olympian or just mix it up, try these simple but effective sets, depending on the time you have.

 

30 MINUTE WORKOUT

Warm-up

800 yards (16 laps)

50 yards kicking only (2 laps)

Main Set: Part 1

400 yards (8 laps)

50 yards kicking only (2 laps)

400 yards (8 laps)

50 yards (2 laps)

Main Set: Part 2

5 x 50 yards sprinting (2 laps each)

5 x 50 kicking only (2 laps each)

Cooldown

200 yards (8 laps)

 

60 MINUTE WORKOUT

Warm-up

800 yards (16 laps)

50 yards kicking only (2 laps)

Main Set: Part 1

4 x 200 (8 laps each)

4 x 100 (4 laps each)

4 x 50 sprinting (2 laps each)

4 x 25 sprinting (1 lap each)

Main Set: Part 2

4 x 200 kicking only (8 laps each)

4 x 100 kicking only (4 laps each)

4 x 50 kicking only (2 laps each)

4 x 25 kick sprinting (1 lap each)

Cooldown

200 yards (8 laps)

 

KICK TIPS

Using a kickboard is simple and a great way to add variance to your workout, but it can feel
unnatural at first. Here are a few tips to keep you afloat:

• Keep your arms completely extended.

• Kick with your whole legs.

• Release any tension in your back and neck.