Killer Swimming Workout

Hopefully you're pool won't get quite this crowded this summer :) Swimming is one of the best cardio workouts we can do because of the low impact on our joints and we're also using our upper body strength.

I played Water Polo in high school, but I wouldn't call myself a swimming expert. Although I do remember quite a few grueling workouts from back in the day. For those of you who want to get into the pool and get a good workout instead of just swimming back and forth, here's one for you.

Just remember: a 100 is 4x across the pool, 75 is 3x, 50 is 2x and 25 once. It's like money. That means if you're doing a 100, you can't rest until you've completed all 4 laps. Otherwise, you would have done four, 25s. Does that make sense? Same goes with a 75. When you're doing three laps, don't rest until you've done all three, and so forth.

Warm up for a 100.

100s

1. Swim the first 25 head down, then head up on the way back. Repeat that 2x to complete a 100.
   
2. Swim the 25 and 75 (first and third laps) head down, then swim with your arms in front of you and only using your legs for the way back, or the 50, and also on the 100.
   
3. If you know how to tread, sprint for 5 strokes, then stop and tread up 3 times, clapping your hands in the air if you can. Repeat that 3 times until you've reached the end of your 25. Then swim back with your legs only, holding your arms out in front of you. (You can use a kicking board if you think you'll drown.) Do all that one more time and you've done a 100.
   

75s

1. Tread water facing the side of the pool (so your left leg is leading the way.) Keep facing the same side so your other leg leads on the 50. Once you reach the wall sprint back to the other end to complete your 75.
   
2. Tread water facing straight, using your hands only if you absolutely have to. Sprint back for the 50, and then tread back one more time.
   
3. Do a butterfly, or another stroke you like for the first and last lengths, and swim head down in the middle length.
   

50s

1. Sprint to the other end, then swim nice and slow on the way back. Don't rest until you've completed the 50.
   
2. Sprint to the other end, then tread back.
   
3. Sprint head up, then sprint head down on the way back. (These are killers!)
   

25s

1. Sprint head down with everything you have to the other side. You get to rest for 30 seconds.
   
2. Sprint head up as fast as you can to the other side.
   
3. Tread half way down the pool, then sprint the rest of the way.
   

An option is choose one of these from each category of 100s, 75s, 50s and 25s, and repeat each 3x to have a good workout. This way you can know you were pushing yourself instead of just swimming straight for a half hour. For example choose all the number ones from each of the categories. That way if you keep mixing and matching, you'll never do the same work out twice.
Good luck!