Pool Workout

How to Have a Workout in the Pool

from wikiHow - The How to Manual That You Can Edit

Do you need a basic exercise plan in the water? Read this and you'll be splashing around in no time.

Steps

1. Do a warm up (do this every time before you swim a different stroke). Do 6 laps (one lap is one way in the pool) of freestyle.
   
2. Get out of the pool and stretch.
   
   • Put your right arm across your chest and link your left arm around, then do the opposite.
     
   • Pick up your right leg and balance on the left foot, then do the opposite.
     
   • Try to put your hands on the ground and stretch your legs (don't bend them!).
     
   • Shake your entire body around and jump up and down.
     
   
   
3. Do a 100 IM. This is one lap butterfly, one lap backstroke, one lap breaststroke, and one lap freestyle in that order.
   
4. Do a 200 IM now this is 2 laps butterfly, 2 laps backstroke, 2 laps breststroke, and 2 laps freestyle in that order.
   
5. Do 4 laps of freestyle.
   
6. Do 4 laps of breaststroke.
   
7. Do 4 laps of backstroke.
   
8. Do 4 laps of butterfly.
   
9. Do drills for each of the strokes (see External Links).
   
10. Do a cool down (do this after every workout); 6 laps 2 of each stroke backstroke, butterfly, freestyle, and breaststroke.
    

Tips

• If you want to squeeze in do sprints one lap of each stroke and dive off the board
  
• this workout is good by yourself not with a group foucus more on you in drills and such in the water.
  
• Try combining the dolphin kick from the butterfly and the crawl of the crawl. It is faster than either one.
  

Things You'll Need

• A 25 meter pool
  
• A swim cap -- if your hair is down, it is harder to swim
  
• goggles -- so you can swim underwater
  

Related wikiHows

• How to Do the 'Death' Breaststroke Kick Drill in Swimming
  
• How to Teach Swim Lessons
  
• How to Exercise to Become a Better Swimmer
  

Sources and Citations

• http://swimming.about.com/cs/techniquetips/a/Freestyl_Drills.htm
  
• http://www.swimmingworldmagazine.com/swim-cgi/
  

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