3 workouts to swim better and faster

Posted on fitness

Do you want to feel stronger and fitter, burn fat and improve your technique? And all of this at the same time? Well then off to the swimming pool!

Exercising in water not only melts fat (approx. 500 kcal per hour) but also speeds up your metabolism and builds muscle. Swimming is also very gentle on the joints. What more could you want?

The beach figure is almost within reach! Try out our swimming training ideas and nothing stands in the way of summer. Try out these workouts in water and schedule them in your fitness calendar about 3-4 times a week.

1. Beginner freestyle
Keep things simple with freestyle training. This technique keeps boredom at bay and specifically trains a wide variety of muscle groups. Alternate between breastswim and crawl swim styles regularly.

1. First, warm up by swimming 4 lengths at a slow pace
2. Then swim 4 lengths at a moderate pace, then pause for 30 seconds. Repeat 5 times.
3. Complement your workout with a kickboard (swimming board) and swim with it for 4 lengths (keep your head underwater and breathe sideways).
4. This is followed by the cool-down with 4 lengths at a slow speed

2. Kick it out
Boost your workout intensity a bit by working with various devices. This helps to vary the workout (and to be able to suppress fatigue).

1. Start your workout with a warm-up: 4 pool lengths at a slow pace. This time, try to stick with the breaststroke.
2. Next, swim 6 lengths with fins. This equipment (as it makes gliding through water easier) helps you focus on and improve your swimming technique.
3. Replace the fins with a kickboard and swim 6 more lengths with them. This allows you to train the core of your body and fully concentrate on and improve your leg technique.
4. End the workout with a cool-down: 4 lengths at a slow pace.

3. Pyramid training
Work on your aerobic fitness and push your body to the limit!

1. First, warm up with 4 laps in the pool
2. During pyramid training, you swim for a longer period of time and constantly increase the intensity. What is important about this? Make sure you always use correctly executed technology. Start at 25 meters, then continue up to 50 meters and finally 75 meters, then go back again from 75 meters over 50 meters and then 25 meters.
3. Complete your 4-length workout in the pool at a slow pace.

Don't forget one thing: recovery is the most important thing after swimming. You'll also have a lot of cravings. To support and improve your recovery, treat yourself to a healthy meal within the first hour of your workout.

Ideally, after such a workout, your body needs the right nutrients to support the growth and repair process. In the best case, these are foods and dishes containing protein and carbohydrates. Protein helps prevent muscle soreness and provides amino acids for muscle growth and repair. Many people often try to avoid carbohydrates — but in reality, after such a swim workout, we need exactly these as fuel to replenish our energy.

Posted on fitness