G R E A TE X E R C I S E S

F O R T H E P O O L

A D M I R A L M A R K H E I N R I C H

S W I MW O R K O U T SF O RC A R D I OI recommend sprints or fast swims with

a kickboard or underwater swims for 20­

30 minutes at a time. This will get your

lungs and heart heavily involved and

allow the blood to move through your

body providing oxygen rich cells to your

body. This will decrease fatigue and

lactic acid buildup, which cuts down on

the burning sensation in your muscles

when exercising. After your 20­30

minutes of fast swimming, slow down to

and easy pace, which will burn fat at a

higher rate in the second half of the

workout.

W O R K O U T

­5 x 50m sprint freestyle (change strokes as desired)

– Rest with 20 seconds (hydrate if needed)

– 5 x 100m sprints — any stroke

– Rest 40­60 seconds

1

– 5 x 50­100m sprint/rest with 50m kickboardusing flutterkicks

– 5 x 50­100m sprint/rest with 50m kick boardusing breast or dolphin kick

Use fins for 15­30 minutes without stopping

Workout

2

W O R K O U T– Swim 100­200m moderate

pace

– Pushups – 10­20

– Crunches – 20­30

– Bicep Curls – 10­20 reps

Repeat this set 5 times

W O R K O U T

4

T H A N K Y O UF O R

R E A D I N G !

A D M I R A L M A R K H E I N R I C H