Lap it Up Workout
This water-based workout is perfect for the summer season. Even if swimming is not your usual mode of exercise, this is a great way to shake up your training routine. All you need is a kickboard and a pool. This workout is based on a 25-meter length pool. If you are in a smaller pool, you can add 2-4 extra laps for each drill.
NB: Laps = X
Warmup: 6X easy Free Style
Moderate Pace:
2X Free Style
2X Breast Stroke
2X Butterfly
2X Back Stroke
Sprints:
8X Sprint Free Style down/ Easy Back Stroke back
8X Sprint Back Stroke down/ Easy Free Style back
Kickboards:
2X Easy Frog Kicks (with board)
2X Easy Dolphin Kicks (with board)
Pool Width:
10X Aquatic Burpees with streamline (no arms) kicks across
Sprints:
4X Sprint Breast Stroke down/ Easy Butterfly back
4X Sprint Butterfly down/ Easy Breast Stroke back
Kickboards:
4X Tombstone (hold kickboard upright, in front, ½ in water) Frog Kicks down/ easy Flutter Kick (flat board) back
Pool Width:
10X Aquatic Burpees with streamline (no arms) kicks across
2-Minute Rest
Finish: For Time (i.e. ASAP)
2X Butterfly
4X Breast Stroke
6X Back Stroke
8X Free Style
Cooldown:
4X Any Style
2X Flutter kick with board
