I instruct college students in swim conditioning, most have intermediate-to-advanced swimming skills and have participated in teams or clubs. I wish to expand my repertoire of exercise concepts.
Which aquatic exercises are your favorites?
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My preferred routine typically involves three sets comprising 1x200, 2x100, and 3x50. While the exact sequence may vary, completing three sets like this usually takes me about 45 minutes. During these sessions, I incorporate a mix of fins and pull buoy exercises.
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This set is performed by my coach before our main set. We essentially perform 10x200 freestyle. Every twenty-five, we sprint out of the water and plunge right in. All of the 200s are sprints. (At thirteen, I believe they will be alright.)
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Swim either 1,500 meters (about 30 minutes for me) or 2,000 meters (around 45 minutes for me) of continuous freestyle. It’s a straightforward yet effective workout when I have limited time, between 30 to 45 minutes.
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I’m a triathlete, so this workout is tailored for that. I start with a 200-meter warm-up, followed by 15 sets of 100 meters using paddles and pulleys. It’s excellent for building arm strength, especially beneficial for open-water swimming.