Get Wet, Do Laps, Stay Fit

The Waterhole pool is open for fun and fitness. What sort of fitness? Swimming in our lap pool! Lap pool routines are excellent for building endurance, strength and overall fitness. Whether you're a beginner or an advanced swimmer, you can tailor your workout to fit your fitness level and goals. Here are some effective lap pool routines:

Before Starting

If you are new to lap routines, be sure to check with your doctor to make sure you are healthy enough, then keep these things in mind:

Proper Form: Focus on maintaining good technique to prevent injuries and improve efficiency.

Breathing: Practice bilateral breathing (breathing on both sides) to balance your stroke and improve oxygen intake.

Intervals: Use intervals to vary intensity and improve endurance and speed.

Equipment: Utilize equipment like kickboards, pull buoys and fins to target specific muscles and improve technique.

Hydration: Stay hydrated, as swimming can be dehydrating even though you're in the water.

Consistency: Aim for regular sessions, ideally three to four times a week, to see consistent improvement.

Best Routines by Experience

Beginners

Warm-Up (5-10 minutes)

• 2-4 laps of easy freestyle swimming
• 2 laps of backstroke or breaststroke

Main Set (20-30 minutes)

• 4 x 1 lap freestyle with 30-second rest
• 4 x 1 lap backstroke with 30-second rest
• 4 x 1 lap breaststroke with 30-second rests
• 2 x 1 lap freestyle kick with kickboard, 30-second rest

Cool Down (5-10 minutes)

• 2-4 laps of easy swimming, alternating strokes

Intermediates

Warm-Up (5-10 minutes)

• 4 laps of easy freestyle
• 2 laps of backstroke
• 2 laps of breaststroke

Main Set (30-40 minutes)

• 4 x 2 laps freestyle with 30-second rest
• 4 x 2 laps backstroke with 30-second rest
• 4 x 2 laps breaststroke with 30-second rest
• 2 x 2 laps freestyle kick with kickboard, 30-second rest
• 2 x 2 laps freestyle pull with pull buoy, 30-second rest

Cool Down (5-10 minutes)

• 4 laps of easy swimming, alternating strokes

Advanced Routine

Warm-Up (10 minutes)

• 4 laps of freestyle with each 4th lap being backstroke
• 4 laps of breaststroke with each 4th lap being freestyle

Main Set (40-50 minutes)

• 6 x 2 laps freestyle with 20-second rest
• 4 x 2 laps IM (Individual Medley: 1 lap each of butterfly, backstroke, breaststroke, freestyle) with 30-second rest
• 4 x 2 laps freestyle kick with kickboard, 20-second rest
• 4 x 2 laps freestyle pull with pull buoy, 20-second rest
• 4 x 2 laps sprint freestyle with 1-minute rest between sets

Cool Down (10 minutes)

• 6 laps of easy swimming, alternating strokes

Endurance Routine

Warm-Up (10 minutes)

• 4 laps of easy freestyle
• 4 laps of backstroke

Main Set (60 minutes)

• 10 x 4 laps freestyle with 15-second rest
• 5 x 4 laps backstroke with 15-second rest
• 5 x 4 laps breaststroke with 15-second rest
• 5 x 4 laps freestyle with 15-second rest

Cool Down (10 minutes)

• 4-6 laps of easy swimming, alternating strokes

Speed and Technique Routine

Warm-Up (10 minutes)

• 4 laps of easy freestyle
• 4 laps of mixed strokes

Main Set (30-40 minutes)

• 8 x 1 lap sprints with 1-minute rest
• 4 x 2 laps freestyle focusing on technique with 30-second rest
• 4 x 2 laps backstroke focusing on technique with 30-second rest
• 4 x 1 lap breaststroke kick with kickboard, 30-second rest
• 4 x 1 lap freestyle pull with pull buoy, 30-second rest

Cool Down (10 minutes)

• 4-6 laps of easy swimming, alternating strokes

 

 

 

---