Swim Your Way Fit

Patrick Dunham's picture
By Patrick Dunham on April 22, 2019

The outdoor pools at Carilion Wellness are open as of May 1 and summer is on its way! Now is a great time to incorporate swimming into your workout routine. 

Swimming is an excellent low-impact form of exercise that provides a full-body workout. It improves flexibility and strength, increases endurance and circulation and helps control and maintain a healthy weight. It offers 12 to 14 percent more resistance than exercising on land because your muscles face continual resistance with every move you make in the water. 

Plus, swimming is a very important skill to know. It could save your life or someone else’s.

underwater image of two children with goggles and a senior man in a swimming pool
Swimming is a fun, low-impact workout for people of all ages.

Try a couple of my favorite swim workouts below.

Swim Workout 1
Warm-up: 

  • Perform some simple body weight movements such as squats, lunges, pushups and shoulder mobility for about 5 to 10 minutes before jumping in the pool.
  • Swim 5 laps at a slow to moderate pace (same stroke/s you will be using for your workout)

Workout:

  • 10 sets of 50 meter sprints with 30 to 60 second rest in between each swim sprint. 
    • Your rest period should be equal to the time it took to swim 50 meters.
    • Use a 1:1 work to rest ratio; 45 second swim sprint: 45 second rest.
  • 5 sets of 100 meter fast swims with 30 to 60 second rest in between each swim sprint. 
  • Your rest period between sets should be equal to the time it took to swim 100 meters.

Never swim alone. Always swim with a buddy or where a lifeguard is present. 

Swim Workout 2
Warm-up:

  • Perform some simple body weight movements such as squats, lunges, pushups and shoulder mobility for about 5 to 10 minutes before jumping in the pool.
  • Swim 5 laps at a slow to moderate pace (same stroke/s you will be using for your workout)

Workout:

  • Swim 50 meters, rest 1 minute
  • Swim 100 meters, rest 2 minutes
  • Swim 250 meters, rest 3 minutes
  • Swim 100 meters, rest 2 minutes
  • Swim 100 meters, rest 1 minute

Enjoy your workout, don't forget your sunscreen and remember to never swim alone. Always swim with a buddy or where a lifeguard is present. 

Not a swimmer? Carilion Wellness offers swim lessons for everyone from 6 months old to adults. Call 540-853-0000 for more information. 

Find your strength at Carilion Wellness!

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Before performing any exercise, consult your physician for clearance. Stop exercising immediately if you feel lightheaded, dizzy or have chest pains.