Not much time for training? Here are some exercises (in and out of the pool) specially for you! PART 4

Training & Technique
Written by: arena coaches at 5 September '17 0
You are reading: Not much time for training? Here are some exercises (in and out of the pool) specially for you! PART 4

Combined physical fitness/swim work-out by the pool for beginners and time-crunched swimmers

Here is the fourth session designed for people who can only dedicate a few hours a week to training.




There is something new about today’s training session. The previous sessions were all divided into a first block focusing solely on the abs and a second block including a variety of different exercises. After the usual warmup to get both your upper and lower body moving, today’s session will be divided into two parts. The first part is a little bit longer and the second part is quicker but equally intense.

The first block includes press ups, burpees and sit-ups to work on almost all your muscle groups. All the exercises are to be performed without taking a break: the only break, so to speak, will be those few seconds it takes to move on from one exercise to the next. The number of press-ups will gradually increase and the number of burpees will decrease. The sit-ups will always be performed for 15”.

The second block works in the same way and includes dips, squats and an abs exercise called “heel touches” to be performed lying on the floor with your legs bent swivelling your body to the right and to the left to touch your heels with your fingers.

The workout in the pool consists of an easy swim to warmup, leg drills and 50 m aerobic swims to get you breathing hard. Perform some 25 m sprints ready for the most complex part of the workout consisting of 6×100 increasing your speed from reps 1-3. That means the first rep is swum at a steady pace, the second faster and the third faster still and then repeating the sequence.

Always remember to stretch as part of your warm-down so you recover better.

Enjoy your training!


Shoulder rotations: 20 forwards right arm – 20 forwards left arm – 20 backwards right arm – 20 backwards left arm – 10 forwards both arms – 10 backwards both arms

Lunges: 10 front lunges right leg – 10 front lunges left leg – 10 lateral lunges right leg – 10 lateral lunges left leg


  • 2 Press-ups – 8 Burpees*
  • 15” Sit-ups
  • 4 Press-ups – 6 Burpees*
  • 15” Sit-ups
  • 6 Press-ups – 4 Burpees*
  • 15” Sit-ups
  • 8 Press-ups – 2 Burpees*
  • 15” Sit-ups

*  Perform the burpees without the press-up, but you can jump if you want to make the exercise harder!

2’ rest

  • 1 Dip – 4 Squats**
  • 15” Heel touches
  • 2 Dips – 3 Squats**
  • 15” Heel touches
  • 3 Dips – 2 Squats**
  • 15” Heel touches
  • 4 Dips – 1 Squat**
  • 15” Heel touches

 **Perform the squats very slowly taking about 5” to complete the exercise.


  • 500m easy
  • 6x50m aerobic work, 10” rest
  • 200m legs with board
  • 8x25m, 1 fast 1 recovery, 20” rest
  • 100m backstroke legs
  • 6×100 increasing pace from 1-3 rep, 30” rest.
  • 200 legs with kickboard


10’ stretching


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arena coaches

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