Combined physical fitness/swim work-out by the pool for beginners and time-crunched swimmers.
Here is another training session based around a combination of both physical exercises out of the water and drills in the pool (Click here to see PART 1).
The basic idea is the same: instead of having to decide whether to swim or go to the gym due to the lack of time you have available, combine the two in one single session.
For the exercises out of the pool, I advise using a mat for support.
Today’s session consists of an initial warmup out of the pool to get your arms, shoulders and legs ready for training. The second part focuses on your abdominal muscles based on a circuit of four dynamic exercises. The main set consists of three exercises that will work all your main muscle groups. These exercises should be carried out in sequence, according to the usual method of sets and repetitions.
The fourth part is entirely in the pool. Begin with a slow swim using both your arms and legs.
This is followed by an aerobic session of 50 m reps, swimming different strokes and with different recovery times. Then there is a fast-legs workout and some speed work, first using your legs and then your arms.
Complete the session with 10’ stretching to warm down.
Here is the training plan:
WARM-UP OUT OF THE POOL x2
ABS (CIRCUIT) x3
20” exercises, 5” rest between each exercise, 1’ rest at the end of each set
For each exercise: 2×2, 2×4, 2×6, 2×8. 20” rest at the end of each set, 1’ extra before moving on to the next exercise
Enjoy your training!