Swimming provides a highly effective, full-body aerobic workout. Exercising in water takes strain off the joints yet adds resistance to build and strengthen muscles and strengthen the cardiovascular system. Swimming is a solid choice for those who cannot bear bone-jarring, land-based activities such as running to achieve cardiovascular health.
Swim Drills
For a varied cardiovascular workout that you can tailor to your needs, conduct a swim drill routine. Rest if necessary between segments to avoid exhaustion and adjust the number of laps if needed. In a 25-yard-long pool, swim four freestyle laps, striving for a time of under two minutes. In under four minutes, swim eight laps, alternating freestyle and backstroke. Execute four laps in under four minutes using a kickboard to give your legs a maximum workout. Holding a pull buoy between your legs, do another four laps in under two minutes, then repeat eight laps alternating freestyle and backstroke in under four minutes. Swim eight laps using any stroke you like for four minutes, sprint for two laps in under a minute, then swim two more laps freestyle in less than one minute to cool down. Work towards performing each drill without resting for a more intense cardiovascular workout.
1,200-Yard Swim
In a 25-yard pool, begin with four laps at an easy pace to warm up. To work your upper body, hold a pull buoy between your thighs and swim 100 yards. Swim four laps as fast you can, then slow down and swim four laps, then swim another fast 100 yards followed by two slow laps. Next, swim eight laps at a moderate to fast pace, breathing every three strokes for the first lap, every five strokes for the second lap, every seven strokes for the third lap and every nine for the fourth lap and repeat for laps five through eight. Swim two slow laps, then sprint four laps with fins on. Concentrate on working your legs by using a kickboard and fins for four laps. Start slowly and increase speed with each lap. Swim two laps at an easy pace to cool down.
Varied Stroke Workout
Start with freestyle laps of 300 meters. Take a 15-second rest between sections, if needed. Swim 100 meters using the butterfly stroke. Go back to the freestyle for another 500 meters, swimming as fast as you can. Do 100 meters of backstroke, 150 meters freestyle, 100 meters breaststroke and another 150 meters of freestyle. Swim 100 fast meters of freestyle followed by a moderately paced 100 meters to cool down. This provides a full-body cardiovascular workout.
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