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.
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
Image Source: Shutterstock