womanswimming

While the kids splash and play during the last run of summer, why not try some interval work in the pool to mix up your workout?

Interval training in the pool is a great way to give your body a break from your regular workouts and stress on your muscles.  It is low impact because the water absorbs the impact on your joints. Pool intervals work all your major muscle groups because you are pushing against the water to propel yourself.  It is a great way to help you work on speed and endurance in a different way. It is also a great way to do cardio when you are recovering from an injury.

Here is an interval workout to try out that I found on greatist.com:

Basic Warm-Up

Begin with 5-10 minutes of low-to-moderate intensity aerobic exercise such as walking, riding a stationary bike, or using an elliptical trainer.

Freestyle stroke 200 meters at a moderate pace. (Note: As with any workout, it’s always best to scale to your ability. So if 200 meters has you gassed, consider scaling down the distance!)

Finish off the warm-up with 100 meters at a moderate pace using a kickboard.

womanswimminglaps

Interval Ladder Workout

For the following intervals, rest 10-30 seconds between legs, depending on your experience and fitness level.

Freestyle stroke 6×50 meters at a slow pace.

Freestyle stroke 6×50 meters at a medium pace.

Freestyle stroke 4×50 meters at a fast (race) pace (about 80 percent of your maximum exertion).

Freestyle stroke 6×50 meters at a medium pace.

Freestyle stroke 6×50 meters at a slow pace.

Easy Cool Down

Bring that heart rate back down with 5-10 minutes of low-to-moderate intensity aerobic exercise such as walking, riding a stationary bike, or using an elliptical trainer.