Below is one of my favorite exercises in the pool because it is quick paced, but has a lot of variation in stroke. The individual medley was one of my favorite and best races; therefore I still like to practice all of my strokes when climbing in the pool for a workout. Freestyle is the most commonly used stroke, which is why I chose it as an individual set as well. It is important to practice the different components of a stroke, so adding kicks, pulls, and paddles into a workout is a huge advantage.
Warm up: 200 Freestyle
- 80 Kick
- 100 Paddle
- 140 Pull
- 180 swim
- X3 (rest for 60 seconds between each set)
- 40 Fly
- 40 Back
- 40 Breast-stroke
- 40 Free
- X3 (rest for 45 seconds between each set, 15 seconds between each stroke)
Cool Down: 200 Freestyle (easy)
Try this swimming workout today and let me know how it goes. If you have any questions please contact swim instructor and personal fitness trainer Amber Gruger.