Bored of your usual interval workout? Keep things fresh, literally, by hopping in the pool. Known to help reduce belly fat, intervals can be practised 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.
Check out the complete workout after the break.
Warmup: 300 metres 50 metres freestyle — easy 100 metres backstroke 150 metres freestyle
Endurance: 550 metres 2 x 100 metres pull* freestyle 2 x 100 metres kick** freestyle 1 x 150 metres freestyle
Intervals: 400 metres 3 x 50 (1 of each stroke) — strong (rest: 30 seconds)*** 2 x 25 freestyle — sprint (rest: 15) —Rest 60, repeat the set—
Warmdown: 400 metres 4 x 100 metres — 50 metres freestyle, 50 metres backstroke (rest: as needed) Total: 1,650 metres.
*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