Sprint 8 Swimming Workout

Earlier this week, we discussed the benefits of high intensity interval training and how it can stimulate human growth hormone (GH), which is necessary for building muscle and losing fat.

This Sprint 8 Workout can be applied to any fitness regime besides running, like rowing, skipping, cycling and swimming.

As the popularity of this workout grows, various intervals are coming to light as people experiment with it and find a method that works for them. Here’s one example that Bill Lauer, a retired professor, uses to prepare for his Senior Games competition:

1. Swim Sprint 8 Workout

• Moderate intensity: 75-yard freestyle for 90 seconds
• Moderately high intensity: 50-yard freestyle for 60 seconds
• High intensity: 25-yard freestyle sprint for 30 seconds

This is one set and should be repeated 8 times. The moderate intensity, 90-second swim acts as your active recovery in between each set.

2. Swim Sprint 8 Workout in a 25-yard Pool

This set is done in a 25 yard pool with swim fins on.

• Moderate intensity: 25-yard underwater kick for 120 seconds
• High intensity: 25-yard swim sprint for 30 seconds
• Low intensity: 50-yard easy swim for 120 seconds

This is one set and should be repeated 8 times. The low intensity easy swim at the end is your active recovery.

3. Swim Sprint 8 Workout

This interval slowly builds the intensity from one circuit to the next, so pace yourself through the first set of 3 sprints as you will be ramping it up with each set. The low intensity, 120-second freestyle lap is your active recovery.

Beginner

• Low intensity: 75-yard freestyle for 120 seconds
• Moderate intensity: 25-yard freestyle for 40 seconds
• Moderately high intensity: 25-yard freestyle for 40 seconds
• High intensity: 25-yard freestyle for 40 seconds

Repeat 3 times.

Intermediate

• Low intensity: 125-yard freestyle for 150 seconds
• Moderate intensity: 25-yard breast stroke for 40 seconds
• Moderately high intensity: 25-yard back stroke for 40 seconds
• High intensity: 25-yard butterfly for 40 seconds

Repeat 3 times.

Advanced

• Low intensity: 200-yard freestyle for 210 seconds
• Moderate intensity: 50-yard freestyle or breast stroke for 40 seconds
• Moderately high intensity: 50-yard freestyle or back stroke for 40 seconds
• High intensity: 50-yard freestyle or butterfly for 40 seconds

Repeat 3 times.

4. Anaerobic Swim Sprint 8 Workout

Beginner

• High intensity: 25-yard freestyle for 60 seconds, breathing 7 times
• High intensity: 25-yard freestyle for 60 seconds, breathing 6 times
• High intensity: 25-yard freestyle for 60 seconds, breathing 5 times
• High intensity: 25-yard freestyle for 60 seconds, breathing 4 times
• High intensity: 25-yard freestyle for 60 seconds, breathing 3 times
• High intensity: 25-yard freestyle for 60 seconds, breathing 2 times
• High intensity: 25-yard freestyle for 60 seconds, breathing 1 time
• High intensity: 25-yard freestyle for 60 seconds, breathing 0 times

In between each sprint, swim an easy lap for 90 to 120 seconds for active recovery.

Intermediate

• High intensity: 25-yard freestyle for 60 seconds, breathing 3 times
• High intensity: 25-yard butterfly for 60 seconds, breathing 3 times
• High intensity: 25-yard freestyle for 60 seconds, breathing 2 times
• High intensity: 25-yard butterfly for 60 seconds, breathing 2 times
• High intensity: 25-yard freestyle for 60 seconds, breathing 1 times
• High intensity: 25-yard butterfly for 60 seconds, breathing 1 time
• High intensity: 25-yard freestyle for 60 seconds, breathing 1 time
• High intensity: 25-yard butterfly for 60 seconds, breathing 0 times

In between each sprint, swim an easy lap for 90 to 120 seconds for active recovery.

Advanced

• High intensity: 25-yard freestyle for 60 seconds, breathing 0 times
• High intensity: 25-yard butterfly for 60 seconds, breathing 0 times
• High intensity: 25-yard freestyle for 60 seconds, breathing 0 times
• High intensity: 25-yard butterfly for 60 seconds, breathing 0 times
• High intensity: 25-yard freestyle for 60 seconds, breathing 0 times
• High intensity: 25-yard butterfly for 60 seconds, breathing 0 time
• High intensity: 25-yard freestyle for 60 seconds, breathing 0 time
• High intensity: 25-yard butterfly for 60 seconds, breathing 0 times

In between each sprint, swim an easy lap for 90 to 120 seconds for active recovery.

Source:

Campbell, Phil: Ready, Set, Go! Synergy Fitness. (http://www.readysetgofitness.com/)

Originally published @ FITLODE.COM