Lap it Up Workout

exercise, cardio, total body, swimming, laps, pool workout, intervals, free style, back stroke, breast stroke, butterfly, kick boards, core, back, legs, chest, tips from town

This water-based workout is perfect for the summer season. Even if swimming is not your usual mode of exercise, this is a great way to shake up your training routine. All you need is a kickboard and a pool. This workout is based on a 25-meter length pool. If you are in a smaller pool, you can add 2-4 extra laps for each drill.

NB: Laps = X

Warmup: 6X easy Free Style

Moderate Pace:

2X Free Style

2X Breast Stroke

2X Butterfly

2X Back Stroke


8X Sprint Free Style down/ Easy Back Stroke back

8X Sprint Back Stroke down/ Easy Free Style back


2X Easy Frog Kicks (with board)

2X Easy Dolphin Kicks (with board)

Pool Width:

10X Aquatic Burpees with streamline (no arms) kicks across


4X Sprint Breast Stroke down/ Easy Butterfly back

4X Sprint Butterfly down/ Easy Breast Stroke back


4X Tombstone (hold kickboard upright, in front, ½ in water) Frog Kicks down/ easy Flutter Kick (flat board) back

Pool Width:

10X Aquatic Burpees with streamline (no arms) kicks across

2-Minute Rest

Finish: For Time (i.e. ASAP)

2X Butterfly

4X Breast Stroke

6X Back Stroke

8X Free Style


4X Any Style

2X Flutter kick with board

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Author: tammyjuco

Motivating and assisting you and your family to a healthier and happier lifestyle.