Swimming Workouts

If your looking for a great swim workout try these!

To workout your legs use these workouts:

-10x 100s IM kick on the 1.30

-5x 200s, 100 kick w/ board 100 w/ flippers, choice stroke  5 sec rest

-12x 25s kick with no board (on back) 15 sec rest

-6x 100s sprint kick, 10 sec rest

-5x 50s sprint with flippers 10 sec rest

To workout your arms use these workouts:

-10x 50s with a pull boy 10 sec rest

-5x 200s with a pull boy 5 sec rest

- 8x 100s with  paddles 15 sec rest

-15x 50s, 25 using paddles and 25 using a pull boy

-2x 400s, 200 pull, 100 using paddles, 100 swim

Dry land arm workouts:

-5 sets of 10 push ups

-Arm curls with weights
-Triceps Dips

-Diamond push ups

Dry land ab workouts:

-Planks (regular and sides)

-3 sets of 30 crunches
-Leg lifts and adding flutter kick
-Bicycle
-Vertical leg crunch
-Streamline crunch
-Reverse crunch

Dry Land leg workouts:

-Streamline jumps

-Squats

-Lunges around the pool

-Calf raises

-Burpees

-Tuck jumps

*Molly's workout: 5 x 100s under 1.10 sec, 30 sec break in between, 1,000 yard swim in 14 min.