New Workout: Interval Training in the Pool

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Ready to really make a splash? Taking your interval training from the treadmill to the pool can help build speed and endurance while giving the body a much-needed break from all that pounding on dry land. Hitting those faster paces in the pool might also spark the afterburn effect (which can keep the body burning calories even after you dry off). So grab a swim cap and dive head first into this swim workout from the American Council on Exercise (ACE).

Sink or Swim — Your Interval Pool Workout

Basic Warm-Up
  • Begin with 5-10 minutes of low-to-moderate intensity aerobic exercise such as walking, riding a stationary bike, or using an elliptical trainer.
  • Freestyle stroke 200 meters at a moderate pace. (Note: As with any workout, it’s always best to scale to your ability. So if 200 meters has you gassed, consider scaling down the distance!)
  • Finish off the warm-up with 100 meters at a moderate pace using a kickboard.
Interval Ladder Workout

For the following intervals, rest 10-30 seconds between legs, depending on your experience and fitness level.

  • Freestyle stroke 6x50 meters at a slow pace.
  • Freestyle stroke 6x50 meters at a medium pace.
  • Freestyle stroke 4x50 meters at a fast (race) pace (about 80 percent of your maximum exertion).
  • Freestyle stroke 6x50 meters at a medium pace.
  • Freestyle stroke 6x50 meters at a slow pace.
Easy Cool Down
  • Bring that heart rate back down with 5-10 minutes of low-to-moderate intensity aerobic exercise such as walking, riding a stationary bike, or using an elliptical trainer.

Success? Incorporate this workout once per week into your usual cardio and strength training program for maximum results. For more workouts from ACE, visit www.acefitness.org/workouts.

What’s your favorite way to interval train? Tell us in the comments below or tweet the author at @jshakeshaft.

 

About the Author
Jordan Shakeshaft
Whether it’s soccer, basketball, or figure skating, I’ve always turned to sports to satisfy my need for fun, fitness, and a healthy dose of...

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