These workouts are designed for anyone that enjoys swimming and likes to stay fit (or would prefer to get a bit fitter). They are designed to each have two options (A and B) so that you can select the one that you feel suits you better… 

If you feel a bit daunted by them then that’s a good thing! Think about how happy you will feel once you have completed a workout that scares you. Remember that if it doesn’t challenge you, it doesn’t change you.

Each workout is designed to be able to be completed in a pool or in a lake, river or the sea. Some are harder than others, so have fun with them and good luck.

Workout One 

Set a 20-minute timer and keep repeating the following circuit until the time expires. Once you have completed the final 5 air squats then start again with the next 50m swim. Try to complete as many rounds as you can in 20 minutes.

Option A

• 50m swim

• 10 press ups

• 10 burpees 

• 10 air squats

Option B

• 50m swim

• 5 press ups

• 5 burpees 

• 5 air squats

Workout Two

This is an endurance-based workout designed to test and improve your ability to simply keep going. Changing constantly between swimming and running gets tiring very quickly. Concentrate on your breathing and stay calm and relaxed at all times.

Option A

• Run 200m

• Swim 200m

• Run 300m

• Swim 300m

• Run 500m

• Swim 500m

Option B

• Run 200m

• Swim 100m

• Run 300m

• Swim 200m

• Run 500m

• Swim 300m

 

Workout Three

This is tough, so be prepared. Try to rest your arms during the air squats before the second swim because your legs will also be fatigued after the final 300 reps.

Option A

• 500m swim

• 100 sit ups

• 200 push ups

• 300 air squats

• 500m swim

Option B

• 200m swim (any stroke)

• 50 sit ups

• 50 push ups

• 50 air squats

• 200m swim (any stroke)

 

You must complete this workout as quickly as you can. You may rest as much as necessary and breaking the exercises up into smaller groups makes it psychologically easier to complete. Your score is the total time that it took you to complete the workout.

In our first book “Swim Wild”, written by youngest brother Jack with contributions from Calum and myself, we go into much more detail about these positive effects of outdoor swimming and how they can impact your life physically, emotionally and spiritually. Check it out if you would like to learn more.