9. Swimming
“This was my go-to workout for training to slay ‘The Beast,’” says contestant Julio Montenegro (not pictured). “I usually did it on a Tuesday or Thursday, in-between lift days, to help keep my body limber, reduce soreness, while still building my lungs and muscular mobility/strength. It teaches you to keep the mind calm and collected, if you panic you can drown—your mind breaks, the swim gets a lot longer than you anticipate. Great prep for ‘The Beast.’”
The Workout:
4-6 x 200 meter lengths
Add speed every 25 meters
Rest 1 min. between sets
Rest 2 min. when complete
3-5 x 150 meter lengths
Split the 150 meters: 50 meter freestyle, 50 meter breaststroke, 50 meter backstroke
1 min rest in between sets
Then 2 min rest when complete
8-12 100 meter lengths
First 25 meters: breathe every 3 strokes
2nd 25 meters: breathe every 5 strokes
3rd 25 meters: breathe every 7 strokes
For final 25 meters: Sprint (no breathing until the finish)
Cooldown: 150-200 meter swim.
Want to add some swimming to your routine? Here are the five best swimming drills to get jacked in the pool, the 10 best exercises for swimmers, and the guide on how to swim off your calories.
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