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The 30 minute swim workout

We all live demanding lives. We have work, families, personal needs, and there never seems like there is enough time in the day. Maybe you can't swim an hour and a half like some people and you need a quick and effective workout. I have provided an example of a fast-paced swim workout that will challenge you, raise your heart rate, burn fat, and leave you feeling accomplished.

In order to reap the benefits, you must PUT OUT. The goal here is to keep your heart rate up so your body conditions to going fast even when you're tired, and it uses thermogenic properties to burn fat. The key is intensity. Ready?? Go.


1 x 150 Freestyle

1 x 100 Pull

1 x 50 Kick

Total Yards: 300


4 x 75 Freestyle Descend #1-4 @ 10 seconds rest (Descend here means start slow and make each 75 faster than the previous)

1 x 50 Easy

4 x 50 Freestyle #1-2, 80% intensity @ 10 seconds rest

#3-4, 90% intensity @ 10 seconds rest

1 x 50 Easy

4 x 25 Fast Kick Fast @ 5 seconds rest

Total Yards: 1000

Generally, I swim at 1000yds/20 minutes. If you are at 20 minutes or around there, you may wish to continue below. If you are at 25-30 minutes, begin your cool down. A cool down is whatever you need to release lactic acid, stretch, and allow your body to regain stasis.

Main Continued

3 x 125 Individual Medley by 50 (see below) 85% intensity @ 30 seconds rest

50 fly, 25 back, 25 breast, 25 free.......25 fly, 50 back, 25 breast, 25 free........25 fly, 25 back, 50 breast, 25 free

Cool down

Total Yards: 1375

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