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SWIM4SLIM's Photo SWIM4SLIM Posts: 207
5/11/15 9:49 P

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Tonight's swim workout - 3000 yards : www.sparkpeople.com/mypage_public_jo
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nal_individual.asp?blog_id=5926597


"If one's life is simple, contentment has to come. Simplicity is extremely important for happiness. Having few desires, feeling satisfied with what you have, is very vital: satisfaction with just enough food, clothing, and shelter to protect yourself from the elements." - HH 14th Dalai Lama

SW: 190 (12/2014)
GW: 143 (06/2015)
Height: 5'6"


 current weight: 17.2  over
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SWIM4SLIM's Photo SWIM4SLIM Posts: 207
5/6/15 7:28 A

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Yesterday's swim workout - 2900 yards. See www.sparkpeople.com/mypage_public_jo
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nal_individual.asp?blog_id=5923300


"If one's life is simple, contentment has to come. Simplicity is extremely important for happiness. Having few desires, feeling satisfied with what you have, is very vital: satisfaction with just enough food, clothing, and shelter to protect yourself from the elements." - HH 14th Dalai Lama

SW: 190 (12/2014)
GW: 143 (06/2015)
Height: 5'6"


 current weight: 17.2  over
20
10
0
-10
-20
HEATHHILL's Photo HEATHHILL Posts: 8,145
4/2/15 1:02 P

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That looks like a great workout! I know we have folks on here who use HIIT as part of their workouts too. Thanks for sharing your workout!!

- Heather -

Co-Leader Swimming for Cardio Team

Co-Leader Members Motivating Members Team

"We are what we repeatedly do. Excellence then, is not an act, but a habit." - Aristotle

SWIM4SLIM's Photo SWIM4SLIM Posts: 207
4/2/15 10:39 A

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I swim because I love to be in the water. The downside of swimming (vis a vis weight loss) is that it burns less calories than running and my schedule only allows for one hour of swim workouts. So, to maximize my time, I've started to include High Intensity Interval Training (HIIT) in my swim workouts. Studies suggest that HIIT cardio replaces slow, low-intensity cardio training with short bursts of high-intensity exercise, giving you the same calorie-burning effect in a significantly shorter amount of time.

Here is what I did yesterday. The HIIT set may not seem like much, but it killed me!! Also, eggbeater is a form of treading water used in waterpolo, but I do it lying horizontally to move forward (and not look silly). It really works a lot of muscles in the legs.

500 warm up

200 free (25 technique, 25 80% effort)

HIIT set
6 x (free kick 3/4 lane 100% effort , 1/4 lane 40% effort )
6 x (egg beater 3/4 lane 100% effort, 1/4 lane 40% effort)

Main set
5 x 200 (25 IM, 25 free) every 3.30 min

HIIT set
8 x (free kick 3/4 lane 100% effort , 1/4 lane 40% effort )

4 x 100 cooldown (free, back, breast, free)

2600 yard total


"If one's life is simple, contentment has to come. Simplicity is extremely important for happiness. Having few desires, feeling satisfied with what you have, is very vital: satisfaction with just enough food, clothing, and shelter to protect yourself from the elements." - HH 14th Dalai Lama

SW: 190 (12/2014)
GW: 143 (06/2015)
Height: 5'6"


 current weight: 17.2  over
20
10
0
-10
-20
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