Swim and Strength

Jun 28, 2017 | Workouts

A man swimming laps in an outdoor lap pool

By Andy Brown, Personal Trainer

Escape the heat and not your workout with this month’s swim and strength routine. This total-body metabolic workout has you getting in (and out) of the pool for a dry land/swim combo guaranteed to tone your muscles and burn lots of calories. It requires minimum equipment and maximum effort, and people of any fitness and swim level (beginner through advanced) can soak up the cardio and strength benefits that this workout yields.

The Workout

Equipment Needed

  • Kickboard
  • Pair of light or moderate dumbbells
  1. Using a kickboard, kick two pool lengths (50 yds). Remain in the pool and do 12-15 body-weight wall push-ups. Repeat four times.

2. Swim two lengths of the pool (50 yards) freestyle. Hop out of the pool and do 20 squat thrusts with dumbbells. Repeat three times.

3. Swim four lengths of the pool — two lengths (50 yds) kicking with the kickboard and two lengths (50 yds) freestyle. Hop out of the pool and do 25 jumping jacks. Repeat two times.

4. Swim four lengths of the pool — three lengths (75 yds) kicking with the kickboard and one length (25 yds) freestyle. Hop out of the pool and do 30 split-stance stationary lunges with the dumbbells (15 per leg).


Meet Andy Brown

A Personal Trainer at Renaissance ClubSport Walnut Creek, Andy Brown has a passion for personal training and instructing and enjoys motivating his clients to the fullest. Andy’s athletic background includes his participation in collegiate swimming at the competitive NCAA level, where he learned goal setting for successful achievements. This philosophy carried through participation in local masters swimming where he medaled at the Masters World Games in 2006.


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