Time: 20-25 minutes
Intervals aren’t just for running and biking, you can do them in swimming too! This 1000 yard swim workout with intervals will help you improve your endurance, burn fat, and practice each of the four strokes.
Cody’s Interval Swim Workout:
- 200 yards freestyle warm up. No resting between laps!
- Four sets of 50 yards freestyle, alternating between “sprinting” and “easy” swimming for each lap.
- Four sets of 100 yards. Each 100 yard set is 25 butterfly, 25 backstroke, 25 breaststroke, 25 freestyle. Rest for 30 seconds between each set.
- 200 yards cool down with the stroke of your choice.
The benefits of intervals: Swimming intervals will help you increase your swim speed, cardiovascular fitness, burn more fat, and raise your metabolic rate after your workout. Plus, the added pockets of high-intensity effort will help tone and firm your muscles more quickly than simple, standard-paced swimming.