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Swimming is great exercise, but so is pool-lates, water aerobics, and other activities you can incorporate into your exercise regimen.
You Will Need
- Indoor pool
Sprint to start
After a warm up, start an open-water workout with a sprint from one buoy to the next. Take a quick rest, then swim to the next buoy. Build up till you're swimming full speed to a total of at least ten buoys, or about 800 yards.
Practice sighting every six or eight strokes, orienting your swim toward a specific target. Forgetting to look and adjust regularly can add 100 yards or more to your swim.
Pick points about 100 to 150 yards apart, easily visible from the water. Sprint to to one, and then take your time swimming easily back to the other. Do these intervals to allow rest -- but make sure your heart rate stays up.
Sing the alphabet
Make a game of practicing, singing the alphabet to yourself as you work, one letter for each arm stroke, to achieve a rhythm while swimming.
Swim in a line
Get three or four teammates to swim in a line on a long straightaway. The last swimmer has to swim past everyone to take the lead. Continue the rotation until you finish the course or everyone gives up. The drill is all about endurance.
Drill for negative splitting
When training for the race, practice negative splitting, which means beginning with a slower speed and gradually picking up speed to simulate a race as it progresses.
Train at least once a week in an Olympic-sized pool, and make turns to approximate those required in open-water courses.