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THE PULSE

26May

Swim Workouts For Every Level Swimmer

In-Shape | 26 May, 2022 | Workouts | Return|

Ready to make a splash this summer? Our pools are waiting for you! Whether you’ve perfected your butterfly stroke or are more likely to dog paddle, you can get in a great workout in our pools. Find your level below and try out one of these workout ideas next time you’re at the club.

Beginner
You don’t have to be an expert swimmer to enjoy some time in the pool! If you’re a safe swimmer but don’t enjoy traditional swimming strokes, we have some ideas.

  • Water walking: Keep your core and back muscles engaged as you walk through water in the shallow end of the pool. Make sure to walk with a long stride and press into your heel with each step. If you want to mix it up, try performing high knees or walking lunges.
  • Aqua Zumba or Aqua Fit: Our aqua classes will keep your head above water and your heart pumping! If you’re looking for more of a dance party vibe, try Aqua Zumba. If you’d enjoy more athletic moves, try Aqua Fit.

Intermediate
You’re not competing in races or anything, but you’ve got the basics of Freestyle and Backstroke down and you feel confident in the water. Here’s a workout to take with you to the pool. Make sure you’re warmed up before you begin!

  • Warm Up: 200yd easy freestyle or breaststroke
  • 4 x 100yd moderate-paced freestyle with 20 seconds rest between
  • 2 Minutes Rest
  • 4 x 50yd sprint-pace freestyle with 15 seconds rest between
  • 2 Minutes Rest
  • Cool Down: 100yd easy freestyle or breaststroke

Advanced
You’ve been swimming for a while and are working to improve your speed and endurance more than your form. We hope you love this one!

  • Warm Up: 200yd easy freestyle or breaststroke
  • 8 x 100yd moderate-paced freestyle with 20 seconds rest between
  • 2 Minutes Rest
  • 8 x 50yd sprint-pace freestyle with 15 seconds rest between
  • 2 Minutes Rest
  • Cool Down: 200yd easy freestyle or breaststroke

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