30-Minute Water Workout

  1. Swim 2-3 laps (one lap equals two lengths of the pool) in your stroke of choice resting 10-15 second in between each lap.
  2. Kick at the wall or holding onto a kickboard for 2 minutes, alternating 15 seconds of hard kicking with 15 seconds recovery. Tip: Splashing is fun, but you’ll get a better workout if you keep your kick underwater. Focus on the speed rather than the height of your kick.
  3. Swim 2-3 laps in your stroke of choice resting 10-15 second in between each lap.
  4. Squat Jumps: In shallow water, perform 2 minutes of explosive squat jumps, alternating 15 seconds of jumps with 15 seconds of recovery. Squat back and down with your feet a little more than hip width apart and your weight over your heels. Tip: The deeper you squat, the more challenging the jump will be.
  5. Swim 2-3 laps in your stroke of choice resting 10-15 second in between each lap.
  6. Tread water for 2 minutes, alternating 15 seconds of treading with 15 seconds recovery. Try taking your hands out of the water, holding a ball or other object as you develop strength.
  7. Swim 2-3 laps in your stroke of choice resting 10-15 second in between each lap.
  8. Scull for 2 minutes, alternating 15 seconds of work with 15 seconds of recovery. Tip: Sculling is treading water with your arms instead of your legs. Keep your fingers together and move your arms horizontally just below the surface of the water. Scoop the water in a downward direction, using your legs as little as possible.
  9. Swim your final 2-3 laps in your stroke of choice resting 10-15 second in between each lap.
  10. Finish up with some double leg lifts. Lean your back against the edge of the pool and extend your arms out to the side to hold on to the wall. Extend your legs down to the bottom of the pool then raise them as high as possible keeping them straight and together the whole time (think mermaid here). Perform two sets of 15 leg lifts.
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