If you’ve watched the summer Olympics anytime in the last decade or so you know that Michael Phelps is one of the best athletes to grace the sport of swimming in a long time. Not only does he grab up every medal available but the guy is rocking one of the best bodies in the world, and he got there by spending most of his life training in the water. There’s a reason that swimmers are known for not only their speed and agility but their lean and ripped v-shaped torsos. Swimming regularly can help you burn a tons of calories and with a few expert moves, it can also help you get one step closer to a killer body.
Top 5 Swimming Exercises You’ll Love
1) Water Jogging
We all have to start somewhere, and this simple exercise is perfect for even the laziest of swimmers to complete. Warm up your body by swimming for about 200m at your normal pace. Next, position yourself in waist-high water and begin jogging in place for about 3 minutes. Repeat in sets of five and be sure to rest for about 15 to 30 seconds between each interval.
2) Endurance Swim
Sick of pounding the pavement to get your cardio? Try turning your workouts up a notch with this endurance swim. Warm up by swimming 100m at least five times at an easy pace, giving yourself 15 to 30 seconds of rest time between each run. Next, swim 400m, four times at a speed that is slightly faster than what’s normal for you. Continue to rest 15 to 30 seconds between runs. To cool down, keep swimming for about 100m at your normal pace and let your heart rate slow back down.
3) Speed Swim
If you’re in desperate need of an intense workout, this is one of the most amazing swimming exercises that’ll help kick your butt! Warm up with an easy 200m swim at your normal pace. Rest for 15 to 30 seconds and then swim 50m at your medium speed —as if you were switching from jogging to running but not full on sprinting just yet. Repeat this sequence two times, resting for just 10 seconds between each run. Finish with another 200m easy swim.
4) Combo Crunch
This swimming exercise is great for working out your leg muscles and your core, but it’s not for the faint of heart! Start by swimming for 200m at your normal pace, then stretch out and rest for 15 to 30 seconds. Swim another 100m, then get out of the pool and do ten pushups, followed by 20 crunches. Repeat ten sets and rest for 30 to 45 seconds between each rep.
5) Slow It Down
Every hard working gym member deserves a bit of cool down time in the pool! Jump in and tread water for about 3 minutes, then hop out and stretch on a mat. Head back into the water and swim ten, 50m lengths. Rest for 15 to 30 seconds between each lap.