Pool: Lots of Laps
This workout by Nick Iwaniuk, a personal trainer at Equinox Lincoln Park in Chicago, requires a stopwatch to time yourself.
- Warm up on the pool deck with 60 jumping jacks, 10 spiderman step-ups (start in a plank position with elbows out to sides and lift one knee up to reach your elbow, then the other), and 20 air squats. Do three sets.
- Stand in the shallow end of the pool and do high knees for 10 meters. Do three sets.
- Perform dolphin dives the entire length of the pool in the shallow end. Dolphin dives are where you dive down, touch the bottom of the pool, bring your feet to meet your hands on the bottom of the pool, and explode up with your feet, pushing your body up and out of the water. Do three sets.
- Hold on to a kickboard and kick yourself for 200 meters.
- Perform five rounds of 100 meter freestyle, resting for 15 seconds in between them. Time yourself and try to keep your time the same for all five sets. Rest for one minute.
- Perform seven rounds of 50 meter freestyle, resting for 10 seconds in between them. Try to keep your time the same for all seven sets. Rest for 90 seconds.
- Perform eight rounds of 50 meter broken IM (50 meters of butterfly, 50 meters of backstroke, 50 meters of breaststroke, 50 meters of freestyle, then repeat for a total of eight 50-meter swims), resting for 20 seconds in between them. Try to keep your time the same for all eight sets. Rest for one minute.
- Perform seven rounds of 50 meter freestyle sprints, trying to make each sprint faster than the one before and resting 10 seconds between them.
- Cool down with an easy 300-meter freestyle or backstroke.
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