Family Fun – Swimming Workout

May is family fitness month, so I wanted to write a fun swim workout that the whole family can do. I will make a general assumption that all the family members can swim, the children are at least 10-years-old, and the pool is a standard 25-yard pool:

Warm Up

As with any activity, make sure you warm up your muscles before you start. This helps prevent strained or pulled muscles.

300 easy Freestyle swimming (12 continuous lengths of the pool)

8 x 25’s (8 repeats of 1 length of the pool)

#1 & 2 = Butterfly

#3 & 4 = Backstroke

#5 & 6 = Breaststroke

#7 & 8 = Freestyle

Maintain perfect technique on each 25

Kick Set

Time to crank up the legs. Have everyone grab a kickboard and a pair of Z2 fins. Kicking with fins is a great way for everyone to go near the same speeds. You can also talk with one another (but no trash talk allowed!)

250 Freestyle kick with a board and fins (10 continuous lengths of the pool)

6 x 50’s kick (6 repeats of 2 lengths of the pool)

Send off each 50 on a 1:30 interval (1 minute, 30 seconds)

Continue to use your kickboard and fins

The goal is to get a faster on each 50, descending time 1-6

250 Butterfly kick with a board and fins (10 continuous lengths of the pool)

Main “Racing Set”

Everyone loves a competition, so it’s time to get up and race one another! See if you can beat your parent, child, or sibling.

4 x 50’s (4 repeats of 2 lengths of the pool)

Send off each 50 on a 2:00 interval (2 minutes)

#1 = Butterfly

#2 = Backstroke

#3 = Breaststroke

#4 = Freestyle

Go FAST on each 50!*

4 x 25’s (4 repeats of 1 length of the pool)

Send off each 25 on a 1:00 interval (1 minute)

#1 = Butterfly

#2 = Backstroke

#3 = Breaststroke

#4 = Freestyle

Go FAST on each 25!*

*Allow slower swimmers to get a 5 second head start so that everyone is finishing around the same time (note sometimes the parent needs the head start!)

Warm Down

Make sure to warm down after exerting yourself. The warm down period lets your heart rate decrease, and allows your muscles to relax and recover.

4 x 100’s easy swimming (4 repeats of 4 lengths of the pool)

Split each 100 into fourths by stroke:

1st 25 = Freestyle

2nd 25 = Backstroke

3rd 25 = Breaststroke

4th 25 = Freestyle

Total Distance: 2000 yards

Total Time: Approximately 1 hour

Now this exact workout might not be for everyone, so feel free to fine tune the workout to your own needs or skill sets. Also if you have any questions about the vocabulary used in the workout above, check out this cheat sheet. Enjoy your workout!

- Mark



 

COMMENTS