swimming is commonly thought of as a cardiovascular workout—it challenges your heart and lungs as you repeatedly travel the length of the pool, racking up those laps. it also means you can plan workout routines to maximize the resistance training effect of swimming, using tools and a combination of laps and pool-based bodyweight exercises to further develop strength. you can also gain strength by ‘going vertical,’ to move your body through the water in a vertical position. tools like kickboards and swim fins make your stroke or movements less efficient by increasing the surface area of your body, forcing you to work harder to cut through the water.
“more resistance requires more strength to pull your way through the water,” jackson says, adding that your form really matters. according to jackson, the length of this workout will vary, depending on how fast you are. the total distance covered is 850 meters, so if you’re an average swimmer who takes roughly two and a half minutes to cover 100 meters, you can expect to wrap up this routine in 30 minutes or less. if you don’t have access to a push plate, you can perform the same exercises using a kickboard, although the push plate makes these exercises a little more manageable with well-placed handles and a less-buoyant design. here’s one of her routines: “perform three to five sets of the entire circuit, depending on your fitness level,” young suggests.
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