Swimming is cardiovascular for fat-burning, and engages the entire core, upper, and lower body for maximum body sculpting. Swimming for fitness is a non-impact workout, so there is no stress on your feet, knee, or ankle joints. Speed drills, intervals, and long lap swims can help increase the intensity of your swimming workout to burn more calories, increase your speed, endurance and fitness level, notes Maria Mason, a swim instructor at Reebok Sports Club, New York. Always begin your swim workout with a five- to eight-minute warm-up and end with a five- to eight-minute cool-down and stretch.
Advanced Lap Swim
Changing your lap pace and breathing helps increase the intensity of your swim. Begin the advanced lap swim with a five- to eight-minute flutter kick warm-up, face down, on your right side, on your back, and then your left side, approximately 100 yards. Kick your workout into gear with a 200-yard freestyle swim, alternating your breathing pattern. Take a breath every four strokes on your right side for 25 yards, then every four strokes on your left side every 25 yards. Repeat for a total of 200 yards. The next section is five sets of 150-yard freestyle. Swim at top speed for 150 yards, then rest for 15 seconds; swim 125 yards, then 25 yards breathing every nine strokes, then rest for 15 seconds; swim 100 yards, then 50 yards breathing every seven strokes, rest for 15 seconds; swim 75 yards, then 75 yards breathing every five strokes, rest for 15 seconds; then swim full out for 100 yards breathing every three strokes. End with a 25-yard flutter kick cool-down on a kick-board.
Short Axis Butterfly-Breaststroke Combo Drill
This advanced swimming workout combines the butterfly with the breaststroke to help you with timing and pacing. Engage your core --- stomach, back, pelvic, and hip muscles --- the entire times to help execute the strokes. This is a rhythmic workout, so you should focus on your pace and breathing. Begin with a five- to eight-minute freestyle warm-up. Next, go into three breaststrokes, followed by three butterfly strokes. Visualize the landing in front of your torso, exaggerating the front press that allows your hips to rise out of the water. Keep your pace consistent and repeat for 200 yards.
Toy Interval Swim
Interval swims help you increase speed and endurance, and they engage different muscles for a better overall workout. Adding buoys and kick-boards to your intervals will increase the level of difficulty. Begin with a 400-meter freestyle warm-up, followed by a four-stroke set of 100 meters butterfly, 100 meter backstroke, 100 breaststroke, and 100 meter freestyle. Next, swim 300 meters of your favorite stroke, with a plastic buoy between your legs. Follow this with a 200-meter swim holding a kick-board doing the kick of your choice. End the workout with a five- to eight-minute cool-down swim in the stroke of your choice.
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