50m Ab kick: with fins on, turn around so your back is facing the direction you want to swim and pull your knees up into your chest like you are sitting in a chair with your head above water, calves along the top of the water.

Swim 4 X 50m of freestyle all out! Rest 30 seconds after each 50m.

Using your arms only, “pull” each stroke for 100m of backstroke, 100m of breaststroke and 100m of freestyle

Place a pull buoy between your legs and squeeze your them together tight.

With fins on and holding kick board out in front of you, kick for 100m (4 lengths) of each kick : dolphin kick (butterfly) for 25m, backstroke kick (flip over on your back) for 25m, freestyle kick for 25m, then remove fins for breaststroke kick for the last 25m.

2 x 25m (2 lengths): This time slow it down and feel the power in each stroke, long glide.

2 x 50m (4 lengths): Now you can start to pull back on your speed, rest 30 sec.

A little bit faster now, and sprint the 2nd 100!

2 x 100m (8 lengths of the pool): Rest 30 secs after each 100m.

2 x 50m (4 lengths): Rest 30 secs after each 50m.

On the 2nd 25 swim a little faster (that’s how you “build”) 2 x 25m (2 lengths of the pool): Rest 20 secs after each 25m.This helps lengthen your muscles and gives a good stretch. Swim your choice of strokes, but swim very slowly, reaching your arms out as far as they can go while you glide through the water. Start with a body stretching warm-up in the water. Warm-up: 200m Swim (8 lengths of a 25m pool) You’ll feel amazing when you’re finished! So, give your bones and joints a break, jump in and use this outline for your next workout! “Stay Cool in the Pool”Īs you get started with swimming, pace yourself: cut this workout in half and build up your endurance until you can complete the entire workout.īecome “one” with the water and let the water work it’s magic. Sha has put together a fun summer swim workout that will keep your core temp down while you get toned from head to toe. Well, it is! Not to mention, you get to stay cool on those too-hot-for-a-jog days. While we all know It’s important to cross train in our workouts, we might not always think of swimming as the perfect way to give joints and bones a break while creating long lean muscles from head to toe and incredible lung power. “Swimming is amazing therapy, peace, tranquility and exhilaration…not to mention low-impact on joints as well as a great full body, head to toe workout,” says swimming leader Sha Klatt. We are in the glorious days of SPRING SWIMMING! With the temperatures starting to rise, It is a wonderful time of year to be in the water.

Lynn sherr swim