Swimming Boot Camp Workout

I’ve been telling you how much I’ve been digging the swimming boot camp workout classes I’ve been taking on the weekends, but I’ve yet to provide you with a sample workout. After last week’s class, I asked the instructor if I could post her workout and she agreed.  You guys, it was tough.  Swimming it eight+ months pregnant was even tougher.  But hey, swimming is so good for everyone. Old, young, pregnant, not.  I’ll show you the graphic of the workout and then I’ll explain in detail below.

swimming boot camp workout

Swimming Boot Camp Workout

Warm Up:

  • 200 spkw: 200 meter swim, 200 meter pull (using a pull buoy), 200 meter kick (using a kickboard), 200 meter swim
  • 200 reverse IM: 200 meters each freestyle, breaststroke, backstroke, butterfly

First Part:

  • 25 meter swim, then get out of pool
  • 10 spider push-ups, then get in pool
  • run 25 meters (in pool), then get out of pool
  • 10 crunch & punch (cross punch while crunching up, then get in pool
  • run 25 meters (in pool), then get out of pool
  • 10 step-ups (on to pool ledge from shallow water), then get in pool
  • run 25 meters (in pool), then get out of pool
  • cannonball
  • swim 25 meters, then get out of pool
  • 10 squats
  • repeat this sequence for a total of three times

Second Part:

  • Cooper 12 AMLAP (as many laps as possible): swim continuously for twelve minutes counting your laps, any stroke

Third Part:

  • 8 x 50 – fins on kicking, dolphin flutter: 50 meters on front, 50 meters on right side (using kickboard), 50 meters on back, 50 meters on left side (using kickboard), repeat sequence

Fourth Part:

  • 12 x 25 – sprints: four 25 meter swims using flippers, eight 25 meter swims without flippers, rest ten seconds in between so you’re able to explode out for sprint

Cool Down:

  • 200 meters easy

Whew! It looks like a lot, doesn’t it? It is! These swimming boot camp workout classes usually take about seventy-five minutes. They’re definitely intense, but I love how it really mixes up the workout. I can only swim laps in a pool for so long before getting bored. There is NO way anyone can get bored with a boot camp style swim workout! Plus, with as many times as you need to get out of the pool requires you to use your upper body strength because there are no ladders allowed! Except for me since I can’t really safely hoist my pregnant self out of the pool.  And you know how we’ll end this post, don’t you?

pregnant swimming

Are you a fan of swimming workouts? Have you ever taken a swimming boot camp workout class?

21 thoughts on “Swimming Boot Camp Workout

  1. I’m not sure if I’m more impressed that your still rocking workouts at 8 months, or the fact that your still rocking 75 minute classes! Good for you, Linz. Your awesome!

  2. As a swimmer I love when people find the water! Great workout, these bootcamp classes are a fun way to show people that the pool is more than aqua aerobics. Good for you rocking the 2 piece still 8 months along! 🙂

  3. that DOES look like a lot! OMG i am so happy you shared this. this looks AWESOME. i was ALWAYS proud of you but WOW! even more so now 😉 look at that workout girl! WOW!

    and I love the “amlap” 😉

  4. This looks like a great workout I need to try! A few months ago I had a shin injury so had to do a lot of pool running – wish I had this back then because I was bored out of my mind running back and forth in the pool for an hour. Thanks for sharing! PS – You look great!

  5. I swam on my high school swim team so I can totally appreciate a good swimming workout! This workout looks awesome. I think I would love this bootcamp class!

  6. Whoa! That looks like a killer workout! The only water classes my gym offers is “senior aerobics” ha. I just swim laps, but I’m really inspired by this workout, so I’m glad you shared.

    And you seriously could not look any cuter in your bathing suit! <3

  7. Girl, you look freakin awesome! Check out baby Itz on the front of you….all bump! 🙂 Rock those workouts! I still sit here and wonder how you went months after your bfp without working out and stayed sane. It looks like it all paid off and baby itz is healthy with a healthy mama. 🙂

  8. This is so awesome! I’m not even preg and I feel like this would wear me out. Makes me miss my high school and college swimming days (like a million years ago!!) 🙂

  9. How cool! My mom teaches water aerobics and has for years! I’m note sure how similar her classes are to this but I she does say she gets a lot of pregnant women in there. I would have taken her classes when I was preggers but we live 3 hours away 🙁 You look great!

  10. Holy cow! So hard to believe that you are 8+ months already…it seems like only yesterday that you announced your pregnancy. SOOO excited for you!!!

    I don’t comment frequently, but want you to know that I really do adore your blog…you and your adorable family never fail to make me smile! 🙂

    Also, you look AHH-mazing!!!

  11. This looks so fun! I’m a really bad swimmer but I could do something like this, as long as I don’t have to swim too far 🙂
    Thanks for a great workout, glad I found you!

  12. Linz, we miss you at Swim Boot Camp now. I’m sure you are just lazing around eating bon-bons. Just a clarification, before you try and kill someone – that warm up part with 200 reverse IM is 50 of each not 200. I think everyone would get out and body slam me if I asked for 200 fly right off the bat!

  13. Pingback: 1000 Meter Swim Workout | Itz Linz

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