It's easy to ramp up your swim workout if you want to train for races, get ready for a triathlon or improve your fitness level. You can improve your endurance and speed by varying your swimming speed, rate of perceived exertion (RPE) and the number of strokes between breaths. Swimming is an excellent calorie burner and is easy on your joints, making it a great option if you're taking a break from another activity because of knee problems or other issues. You'll burn 300 calories per half hour as a 125-pound person, 372 at 155 pounds or 344 at 185, according to Harvard Medical School.
2,500-Yard Workout
Perform a 2,500-yard workout recommended by the University of Akron and improve your technique, endurance and speed. Warm up with a 300-yard swim; 200 kick; 100 individual medley (IM), meaning a quarter each fly, back, breast, free; and a 200 drill in which you do a set of six sidekicks on each side for 50, perform fingertip drags to work on getting your elbows high for 50, take the fewest number of strokes possible for 50 and do a regular swim stroke for 50.
Perform your main set with 30-second rests between each exercise. This consists of a 400 swim with every fourth length--the length of a standard pool is 25 yards--performed at fast speed, a 300 swim with every third length fast, a 200 swim with every second length fast and a 100 swim at fast speed. Next perform a set of two 50s in which you kick only, with a 90-second time frame. If you finish your 50 before the time frame, you get to rest for the remainder. Also perform a set of two 200 pulls, in which you stroke with arms but do not kick, using a 4-minute time frame. To cool down, swim an easy 100.
Triathlon Workout
If you are training for a triathlon, endurance is key to your success. Utilize the workout recommended by Triswim. Perform a warmup of your choice. Follow with a 200-yard one-arm drill in which you hold your glide arm in place and stroke with the other arm. Do a 200 "catch-up" drill, breathing every third stroke; your arms should meet fully extended over your head before you take a new stroke. Follow with a 200 "empty the pool" drill in which you try to fling water out of the pool to work on your end-of-stroke push. Do a 100 fist drill, in which you swim with closed fists, followed by a 200 catch-up drill. Perform a main swim set called a ladder swim with 15 to 30 seconds rest between intervals. This consists of a 50, 100, 200 and 300 followed by a 300, 200, 100 and 50.
One-Mile Workout
To improve your fitness level, use a one-mile workout designed by Fitness magazine. Perform a warmup with your RPE at Level 3 on a scale of one to 10. Wear fins and do a 25-yard flutter kick face down, a 25 on your left side, a 25 on your back and a 25 on your right side. Do a 200 in which you swim the first 25 right-side breathing every four strokes, the second 25 left-side breathing every four strokes and the final 50 breathing every three strokes, which automatically causes you to alternate which side you breathe on. At an RPE of 6 do a five-by-150 drill with the following sequence: 150,125, 25 breathing every nine strokes, 100, 50 breathing every seven strokes, 75, 75 breathing every five strokes, 50, 100 breathing every three strokes. Rest for 15 seconds between each interval. Next, at a RPE of 3, swim a 100. Follow this with a set of five 50s in which you do a 25 at RPE 7 followed by a 25 at RPE 3, rest for 15 seconds, and perform a 25 at RPE 3 followed by a 25 at RPE 7. Next swim a 50 at RPE 4 followed by a set of eight 25 sprints at RPE 8-9 with 45-second rests in between. Perform a set of four 25s with fins and a kickboard, picking up speed with each 25, starting with an RPE of 4 and finishing with an RPE of 7. Do an easy 100 to cool down.
Oxygen Capacity Workout
Perform a workout to improve your oxygen capacity, recommends former Navy SEAL Stew Smith, a National Strength and Conditioning Association certified trainer based in Maryland. Perform what he calls the "standard hypoxic pyramid." Do 100m with four strokes per breath, 100 with six strokes per breath, 100 with eight strokes per breath and 100 with 10 strokes per breath. Do this in reverse order if you wish to keep going. Rest for 20 to 30 seconds between each set, though Smith advises that rests are optional.
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