30 Minute Swim Workout - The New York Times

“If you swim at the same pace every day,” Ms. Lepinski said, “you won’t get as much benefit.” On the one hand, she added, interval train...

“If you swim at the same pace every day,” Ms. Lepinski said, “you won’t get as much benefit.” On the one hand, she added, interval training is more fun. “And two, that challenges your heart a little better.”

Mr. Ksebati and Ms. Lepinski said a good beginner or intermediate workout is 1,000 to 1,500 meters, or 20 to 30 laps, which should take around half an hour. Start with a short warm-up — maybe a 4×50 at an easy pace — to get your heart rate up. You can mix up different strokes, do breaststroke or backstroke rather than freestyle for some variety. Then do a 4×25 using a plank to activate your legs.

Next comes the main set, or most of your workout. If you’re working on speed, do 8×50 (eight rounds with a break after each) at a brisk pace. If you want to increase your endurance, try a moderately paced ladder, going up and down the length of your intervals: 1×50, 1×100, 1×200, 1×100, 1×50.

Finally comes the return to calm, another 4×50 swim at a relaxed pace. You can take a longer break – one or two minutes – between the warm-up, the main series and the cool-down.

It’s a bit confusing at first, but once you get the lingo down, you can follow almost any swim workout. Want even more structure or a goal to achieve? Apps like MySwimPro provide personalized workout plans, or you can find your local American masters swimmers crew. (In the swimming world, “masters” simply means adult.)

Above all, enjoy the process. For many swimmers, the water isn’t just a place to train, it’s also a sanctuary. “It’s hard to think about the stress of the world when you’re wondering, ‘When is my next breath? Where is the end of the pool? What platform am I on? said Ms. Lepinski. “When you slip under water, the world goes away.”

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Newsrust - US Top News: 30 Minute Swim Workout - The New York Times
30 Minute Swim Workout - The New York Times
Newsrust - US Top News
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