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Step 1
Determine the size of the swimming pool where you will be working out. An Olympic-sized pool is 50 m long. The pool at your gym or rec center is probably half that or less. The shorter the pool, the more lengths you need to swim.
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Step 2
Warm up first. As with any exercise, you want your muscles warm before subjecting them to any stress. Swim a gentle 100 m freestyle to get the blood flowing.
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Step 3
Pick your stroke to work different parts of the body. The basic freestyle crawl builds the pectorals, triceps, shoulders and quadriceps. The backstroke works those same muscles from different angles. The breaststroke exercises the pectorals, biceps, triceps and the groin. The butterfly does the same plus the abdominal muscles. All these strokes also work the back. Using a kick board will focus specifically on your legs.
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Step 4
Start with sprints. Swim as fast as you can for 50 m. This could be one, two or more lengths depending on the size of your pool. Rest for 60 seconds, then do another 50-m sprint. By the time you do ten of these sprints you should be exhausted. If you are not, then you aren't swimming hard enough. You can do all these sprints with the same stroke or you can alternate to keep it interesting.
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Step 5
Rest for at least a day before doing another swim workout. Your muscles need time to heal and get stronger. If you are still sore after a day, then wait another day. Rest is a very important part of the muscle building process.
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Step 6
Increase your distance while lowering your reps. This time swim as fast as you can for 100 m, then rest for a minute. Swim at least five 100-m sprints. Remember to mix up your strokes if you get bored. Rest another day or two before your next swim workout.
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Step 7
Swim for distance this time. Swim for 500 m. This may be 10 to 30 lengths of your pool, depending on how big it is. Try not to stop. Instead keep a steady pace.
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Step 8
Start your rotation over again the next time you swim. In each of the three workouts you swam the same distance. Mixing up the way you swim it keeps your body guessing. This builds muscle and increases cardio fitness.
