Swimming Workouts Please?

I really like swimming for fitness, plus it's one of the few cardio workouts available to me that works all over instead of just my legs. Unfortunately though, my workouts are pretty much the same every time. I do X number of laps take a short break, and then do the same number again. This is all done with the front crawl. And that's all she wrote!! 

Last time I swam on a regular basis I kept this schedule as well, and though it really got me in shape, it also got monotonous. I don't want that to happen again. I got a book about fitness swimming, but it got super technical and confusing and I just gave up on trying to figure it out (but I'm not totally thick, I swear! XD).

Anyways, I was wondering if anyone has any swimming workouts that I could try out? I'm not so big on timing, so I'd rather a distance based workout, which most seem to be anyways. :) I can do the back crawl as well as the front crawl, but I can't do the breast stroke very well. 

Timing meaning without a watch, but you can still count between, right?

Sure, here's a few workouts. Note a "50" means 1 lap (there and back), a "25" is a length (just one way down) and a 100 is two laps (there and back twice), a 150 is 3 laps... etc.

Warmup: 300 Front Crawl

Pre-Set: 6x50's -odd ones are kick w/a kickboard, and evens are front crawl. Take 10 seconds rest (just count in your head) between each 50.

Main Set: 5x100's -all are free (front crawl). odd ones take it really slow, and go fast and hard on the evens. Take 15 seconds rest between each 100.

Post Set: 6x50's- odd ones are back stroke (back crawl) and evens are free (front crawl). Take 15 seconds rest between each.

Cool Down: 300 Free really easy!

Total Yardage: 1700 yards (slightly over a swimming mile).

I have a whole head full of swimming sets, can make them harder, easier, longer, shorter, whatever! 

Ooh, sounds good! Yeah, counting is no problem, I just don't like to wear a watch and I really have to crane to see the pool clock (poor positioning, really). That workout sounds really fun and has a lot of variety, so I'm definitely going to try it. Plus, because there are lots of breaks, even though the distance is a bit longer than I'm used to, I think I could handle it.

Thanks!! :) 

Hi, I'm like you, I just like swimming., and am not a fan of glancing at the clock. Every time I see the descriptions of fitness swimming workouts in the books, I get overwhelmed. One of my favorites to mix it up is the ol' 4-3-2-1. This is totally unofficial, but here goes:

Warm up with 6 laps of crawl (a lap to me is there and back- 50 yards in my pool)

Then do 4 laps of crawl, 4 laps of breast stroke, and 4 of back stroke

Then 3 of each

Then 2 of each

Then 1 of each

And bam! Done, and it comes out to be around a mile. I think that the changeups get faster and faster so time flies. Also it's easy to remember, I have a hard time otherwise.

Have fun!

Original Post by _emma:

Ooh, sounds good! Yeah, counting is no problem, I just don't like to wear a watch and I really have to crane to see the pool clock (poor positioning, really). That workout sounds really fun and has a lot of variety, so I'm definitely going to try it. Plus, because there are lots of breaks, even though the distance is a bit longer than I'm used to, I think I could handle it.

Thanks!! :) 

I'm glad you liked it! And like I said, I can come up with MANY more sets! Let me know how it goes!

Here is a site with free workouts (after you register) for beginners up to advanced (you pick difficulty/skill level): www.swimplan.com/index.php