Swimming Pool Fitness Tips

Swimming Pool Fitness Tips

Pool fitness routines are a great way to sculpt your major muscles, burn fat and enjoy your pool all at the same time. And because it’s low impact, you get the benefits of a healthy workout without the stress on your knees and feet. Remember to always consult your physician before starting any exercise program.

Beginner Pool Fitness Routine

  • The basics: Swim freestyle, using your rate of perceived exertion (RPE, or how hard the workout feels on a scale of 1 to 10) where indicated. Distances are based on a 25-yard pool (one length). To do these routines, you should feel comfortable swimming at least 100 yards without stopping.
  • You’ll need a kickboard, fins and a watch or clock with a second han.
  • 100 yds. (4 lengths) Warm up (RPE 3)
  • 50 yds. (2 lengths) Flutter kick on side (RPE 3).
  • Lie on one side with lower arm extended, ear resting on arm, upper arm along body; hold on to a board with top hand if necessary. Kick from hips (not knees), looking up and keeping knees and side or back of head in water.
  • 50 yds. Flutter kick with kickboard (keep head in water and breathe to both sides (RPE 4).
  • 5 x 50 yds. Swim at a moderate to hard intensity (RPE 7) for 5 laps, taking a breath every 3 strokes. Take 50 to 60 seconds to swim each lap, resting at the wall, if you have extra time.
  • 2 x 50 yds. Swim easy (RPE 3) for 2 laps, taking 1 to 1:15 minutes to swim each lap.
  • 100 yds. Swim at a moderate intensity (RPE 6), (2 laps)
  • 100 yds. Cool down, easy (RPE 3).

You just swam: 750 yds.

Intermediate Pool Routine

  • 200 yds. Warm up, easy (RPE 3)
  • 100 yds. Pulling, freestyle (RPE 4). Squeeze a pull buoy between upper thighs and swim only with upper body (no kicking).
  • 2 x 50 yds. Moderate/hard in 40 to 50 seconds (RPE 7).
  • 1 x 100 yds. Moderate in 2 to 2:15 minutes (RPE 6).
  • 2 x 50 yds. Moderate/hard in 40 to 50 seconds (RPE 7).
  • 1 x 50 yds. Easy in 1 minute (RPE 4).
  • 2 x 100 yds. Moderate/hard in 2 to 2:15 minutes (RPE 7). For the first 25 yds., breathe every 3 strokes; second 25, breathe every 5; third 25, breathe every 7; fourth 25, breathe every 9. Repeat sequence.
  • 1 x 50 yds. Easy in 1 minute (RPE 4).
  • 2 x 50 yds. Sprints with fins.
  • 4 x 25 yds. Cool down. Flutter kick with kickboard and fins (RPE 4–7). Do first 25 yds. slow; next, medium; then fast and very fast.
  • 100 yds. Easy (RPE 3). Count arm strokes every 25 yds., trying to reduce stroke count with each lap.

You just swam: 1,200 yds.

Advanced Pool Routine

  • 100 yds. Warm up: Flutter kick with fins (RPE 3), 25 yds., facedown, 25 yds. on left side, 25 yds. on back, 25 yds. on right side.
  • 200 yds. (RPE 3) Swim first 25 breathing to left every 4 strokes, next 25 breathing to right every 4 strokes, final 50 breathing to either side every 3 strokes. Repeat.
  • 5 x 150 yds. (RPE 5–6): Swim 150 yds.; rest 15 seconds.
  • Swim 125 yds., then swim 25 yds., breathing every 9 strokes; rest 15 seconds.
  • Swim 100 yds., then swim 50 yds., breathing every 7 strokes; rest 15 seconds.
  • Swim 75 yds., then swim 75 yds., breathing every 5 strokes; rest 15 seconds.
  • Swim 50 yds., then swim 100 yds., breathing every 3 strokes; rest 15 seconds.
  • 1 x 100 yds. Swim at an easy pace (RPE 3).
  • 5 x 50 yds. Swim 25 yds. fast (RPE 7), 25 yds. slow (RPE 3). Then swim 25 yds. slow, 25 yds. fast. Rest 15 seconds between sets.
  • 1 x 50 yds. Easy in 1 minute (RPE 4).
  • 8 x 25 yds. Sprint (RPE 8–9) 45 seconds.
  • 4 x 25 yds. Flutter kick with kickboard and fins. Do first 25 yds. slow, next 25 medium, then fast and very fast (RPE 4–7).
  • 100 yds. Cool down: swim easy (RPE 3).

You just swam: 1,800 yds. (1 mile)

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