One of my favorite things to do is swim, and summer is the perfect time to soak up some vitamin D, cool off and get some laps in. Swimming is low impact, improves aerobic capacity and it’s great cross training. You’ll need a swim cap, a pair of goggles (roka is my favorite brand), water resistant sunscreen (Zealios is great) and a pool (a lake, river or swim friendly beach works too).

Warm up with 20 jumping jacks, plus some large and small arm circles. Get in the water and slowly dog paddle, breast stroke, free style or walk your way down the length of the pool a few times. You can count laps with a watch, I love my Garmin 735, but pennies, marbles, or even small rocks work as well. I wrote this set for a 25 meter long pool, not to worry if your pool is 25 yards long, you’ll still get in a great workout. Swimming in a 50 meter long pool? Just cut the number of sets in half.

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Main Set

8 x 50 meters, rest 15 seconds (You’ll swim the recommended distance continuously without stopping, 50 meters, rest for the prescribed time, 15 seconds, and repeat for a total of 8 times)

6 x 100 meters, rest 20 seconds

4 x 150 meters, rest 30 seconds

2 x 200 meters, rest 45 seconds

4 x 150 meters, rest 30 seconds

6 x 100 meters, rest 20 seconds

8 x 50 meters, rest 15 seconds

You can use a mix of strokes for this workout or stick to freestyle. Truth: I love swimming, but getting to the pool always feels like a chore. Keep your goggles, swim cap, lap suit, and a towel in a bag ready to go at all times, and toss it in your car. That way if you get off work early, or have some time between errands or meetings you can head to the pool and get some laps in. Let me know if you try this workout and what you think!

In health,