Warm-Up (20 Minutes)
Series (35 Minutes)
Total: 1,050 metres
Rest (10 Minutes)
Wind down by keeping moving so that the body reduces its effort little by little. Prioritise relaxing your muscles, get your breath back and focus on your swimming technique.
350 metres kicking (50m big-toe kicks / 50m underwater kicks)
Total: 350 metres
Session Total: 2,400 metres
Give yourself a pat on the back! The workout is finally over! More than 2 kilometres in less than an hour and a half. Hats off to you! If you want to get stuck into a more substantial workout, you can adapt it to your desires and/or needs. You can also repeat the “Series” more than three times. In fact, I would encourage you to do so!
This type of swimming work-out focussed on the legs is a great way to improve your technique and swimming power, but also to improve your heart rate and to burn lots of calories! Give it a try. Your body will be grateful!
Finally, don’t forget to stretch and hydrate yourself to prevent muscle aches the next day. And don’t hesitate to take a cold shower to increase circulation and speed up recovery.
It is important to refuel yourself self and eat to recover those lost calories. Grab a bite to eat and do not starve yourself.