So, you’ve got that beau­ti­ful pool in your back­yard. Now, you want to have a beau­ti­ful level of fit­ness. Great! Here’s a fan­tas­tic home swim­ming pool rou­tine for every level, cour­tesy of Fit­ness Magazine.

Swim­ming Pool Fit­ness Rou­tine for Every Level: Beginner

Why try it? You’ll blast fat while sculpt­ing your major mus­cles. Plus, lit­tle impact means no shin splints, sore feet, or knee pain.

It’s not just about swim­ming laps. Try inter­vals or drills to increase your speed, endurance, and over­all fitness.

It’s a Zen way to get fit. No honk­ing horns or pound­ing music to con­tend with — it’s just you and the water.


The basics: Swim freestyle, using your rate of per­ceived exer­tion (RPE, or how hard the work­out feels on a scale of 1 to 10) where indi­cated. Dis­tances are based on a 25-yard pool (one length); to do these rou­tines, you should feel com­fort­able swim­ming at least 100 yards with­out stopping.

You’ll need a kick­board, fins, and a watch or clock with a sec­ond hand (avail­able at most pub­lic pools).

100 yds.
(4 lengths)
Warm up (RPE 3)
50 yds.
(2 lengths)
Flut­ter kick on side (RPE 3). Lie on one side with lower arm extended, ear rest­ing on arm, upper arm along body; hold on to a board with top hand if nec­es­sary. Kick from hips (not knees), look­ing up and keep­ing knees and side or back of head in water.
50 yds. Flut­ter kick with kick­board (keep head in water and breathe to both sides; (RPE 4)
5 x 50 yds. Swim at a mod­er­ate to hard inten­sity (RPE 7) for 5 laps, tak­ing a breath every 3 strokes. Take 50 to 60 sec­onds to swim each lap, rest­ing at the wall if you have extra time.
2 x 50 yds. Swim easy (RPE 3) for 2 laps, tak­ing 1 to 1:15 min­utes to swim each lap.
100 yds. Swim at a mod­er­ate inten­sity (2 laps; RPE 6).
100 yds. Cool down, easy (RPE 3).
You just swam: 750 yards


200 yds. Warm up, easy (RPE 3)
100 yds. Pulling, freestyle (RPE 4). Squeeze a pull buoy between upper thighs and swim only with upper body (no kicking).
2 x 50 yds. Moderate/hard in 40 to 50 sec­onds (RPE 7).
1 x 100 yds. Mod­er­ate in 2 to 2:15 min­utes (RPE 6).
2 x 50 yds. Moderate/hard in 40 to 50 sec­onds (RPE 7).
1 x 50 yds. Easy in 1 minute (RPE 4).
2 x 100 yds. Moderate/hard in 2 to 2:15 min­utes (RPE 7). For the first 25 yards, breathe every 3 strokes; sec­ond 25, breathe every 5; third 25, breathe every 7; fourth 25, breathe every 9. Repeat sequence.
1 x 50 yds. Easy in 1 minute (RPE 4).
2 x 50 yds. Sprints with fins.
4 x 25 yds. Cool down. Flut­ter kick with kick­board and fins (RPE 4–7). Do first 25 yds. slow, next medium, then fast and very fast.
100 yds. Easy (RPE 3). Count arm strokes every 25 yards, try­ing to reduce stroke count with each lap.
You just swam: 1,200 yards



Speed (mph)

100 yds. Warm up: Flut­ter kick with fins (RPE 3) (25 yds. face­down, 25 yds. on left side, 25 yds. on back, 25 yds. on right side).
200 yds. (RPE 3) Swim first 25 breath­ing to left every 4 strokes, next 25 breath­ing to right every 4 strokes, final 50 breath­ing to either side every 3 strokes. Repeat.
5 x 150 yds. (RPE 5–6): Swim 150 yds.; rest 15 sec­onds. Swim 125 yds., then swim 25 yds., breath­ing every 9 strokes; rest 15 sec­onds. Swim 100 yds., then swim 50 yds., breath­ing every 7 strokes; rest 15 sec­onds. Swim 75 yds., then swim 75 yds., breath­ing every 5 strokes; rest 15 sec­onds. Swim 50 yds., then swim 100 yds., breath­ing every 3 strokes; rest 15 seconds.
1 x 100 yds. Swim at an easy pace (RPE 3).
5 x 50 yds. Swim 25 yds. fast (RPE 7), 25 yds. slow (RPE 3). Then swim 25 yds. slow, 25 yds. fast. Rest 15 sec­onds between sets.
1 x 50 yds. Easy in 1 minute (RPE 4).
8 x 25 yds. Sprint (RPE 8–9) 45 seconds.
4 x 25 yds. Flut­ter kick with kick­board and fins. Do first 25 yds. slow, next 25 medium, then fast and very fast (RPE 4–7).
100 yds. Cool down: swim easy (RPE 3).
You just swam: 1,800 yards (1 mile)



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