Switch Up Your Interval Training With This Swim Workout

Bored of your usual interval workout? Keep things fresh| literally| by hopping in the pool. Known to help reduce belly fat| intervals can be practiced beyond the bike or treadmill. Although this swim workout has a little bit of everything| the middle portion includes a few short bursts where you play with stroke and speed. This workout is great for days in between lengthy endurance runs. And don’t skip the always-important long warmdown to finish the workout.

Interval Workout

Warmup: 350 yards50 yards freestyle ¡ª easy100 yards backstroke200 yards freestyle

Endurance: 600 yards2 x 100 yards pull* freestyle2 x 100 yards kick** freestyle2 x 100 yards freestyle

Intervals: 500 yards4 x 50 (1 of each stroke) ¡ª strong (rest: 30 seconds)***2 x 25 freestyle ¡ª sprint (rest: 15)¡ªRest 60| repeat the set¡ª

Warmdown: 400 yards4 x 100 yards ¡ª 50 yards freestyle| 50 yards backstroke (rest: as needed)

Total: 1|850 yards.

*Pull: Hold a buoy with your legs and use only your arms to swim**Kick: Use a kickboard and use just your legs to power yourself across the pool***Rest the listed amount between reps/laps

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