Swimming Intervals
CardioIntermediate
Pool workout alternating between freestyle, backstroke, and drills. Low-impact but high-calorie burn. Great for cross-training.
Equipment: pool, goggles
Exercises
- SwimmingDuration: 5:00Easy freestyle warm-up — 200m (5 min)
- SwimmingDuration: 2:00Freestyle sprint — 50m fast (2 min)
- SwimmingDuration: 1:00Rest at wall (1 min)
- SwimmingDuration: 2:00Backstroke — 100m steady (2 min)
- SwimmingDuration: 1:00Rest at wall (1 min)
- SwimmingDuration: 2:00Freestyle sprint — 50m fast (2 min)
- SwimmingDuration: 1:00Rest at wall (1 min)
- SwimmingDuration: 3:00Kick drill — 100m with kickboard (3 min)
- SwimmingDuration: 1:00Rest at wall (1 min)
- SwimmingDuration: 2:00Freestyle sprint — 50m fast (2 min)
- SwimmingDuration: 1:00Rest at wall (1 min)
- SwimmingDuration: 3:00Pull drill — 100m with buoy (3 min)
- SwimmingDuration: 1:00Rest at wall (1 min)
- SwimmingDuration: 2:00Freestyle sprint — 50m fast (2 min)
- SwimmingDuration: 5:00Easy cool-down — 200m mixed strokes (5 min)
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