BEGINNERS SWIM WORKOUT

As the days are getting longer and brighter why not try swimming as a good way to burn fat and tone all over in a non impact manner. It’s a great workout and if you have kids, why not encourage them to get a bit more active.

Here is a basic swimmers workout

Try to do at least 2 workouts each week.

Decide how long you can spend in the pool I would think 60 minutes as the maximum is enough, Start at 30 minutes and add on 5 to 10 minutes per week
1. Complete the number of minutes of each piece of each workout (rest up to one minute between each piece).
2. You will complete as many repeats as time allows in each piece (when there is time leftover, use it for additional rest, but their wont be in the beginning).
The speeds to perform during a workout – Easy, Moderate, or Fast – are relative to you and your ability and are what you think they are for now.
• Easy is very low effort
• Moderate is an effort you can repeat several times
• Fast is an effort you could only do once or twice

• Warm-up: For 9 mins, do an easy 50 kick followed by a moderate effort 50 stroke swim, then rest :20 seconds or more if you need. Repeat this pattern until the 9 period is over.
• Skill Refresher: For 9 min do an easy 25 of stroke drill rest :15 secs or more, and repeat. Repeat this pattern until the 9 mins are up.
• Main Set: For 22 minutes do a 25 fast swim, a 25 easy swim, a 25 fast swim, then rest for :30 secs. Repeat this pattern until the 22 mins are up. Rest as you have to..
• Cool-down: for 5 mins do an easy 25 stroke swim, then rest for :10 secs. Repeat this pattern until the 5 mins is up
Absoultely stretch before and after

Text eh fit to 53070 to receive daily health and fitness tips direct to your mobile. costs.60c per text rcvd. Sp: itouch
Niamh Kenny and Evening Herald accept no liability.
Always consult a professional prior to any diet or exercise programme.

Send article as PDF to