What makes swim workouts so great for runners? First, they keep you cool in the summer heat. Whether you are recovering from an injury or just looking for another exercise to supplement your running routine, swimming is a great choice. Hitting the water is a fabulous way to up your cardio fitness in a low impact way and an opportunity to work other muscles not used in running. Hello, upper body! The pool is also a great place to stretch those tired runner muscles after a long, hot run.
Swimming, like running, is one of those sports that is welcoming to all levels and paces. You don’t have to be fast or have a lot of stamina to get started but you sure might be surprised at how fast you progress without even trying. (I am not a swim coach or your swim coach, so please make sure these are appropriate workouts for you)
4 Swim Workouts For Runners
These are a few easy workouts that any level swimmer can do to supplement their run training
“Just Keep Swimming” Workout
Just jump in and start swimming. You will quickly see which stroke feels most comfortable to you. Start off with a 20 minute swim and don’t worry about how many laps you do “just keep swimming”. Add a few minutes onto your workout each week and once you are swimming consistently for 30 minutes or so try one of the other drills below.
Post Run/Recovery Swim
Throw in a swim on a recovery day or after a long run. Using a pull buoy between your legs allows you to rest your legs and work on your upper body and stroke. Warm up for 5 minutes with an easy swim then add a pull buoy. The buoy between your thighs helps to elevate your hips higher in the water and you use your arms to “pull” you through the water. Great for working on arm strength.
Note: Based on 25 m pool where up and back is one lap=50m
workout:
Warm up for 5 min (200 m)
5 laps of 50M with your pull buoy
(no buoy) 50m at medium effort 10 s rest
50m fast effort 10s rest
100m easy
200 cool down with or without the buoy
Build Speed/Intensity
This one is a little longer (1600 m= 1 mile) and more intense but you can adapt to your level by shortening it.
Warm up with 200 m any stroke and/or combo of the pull buoy
main set:
3 x 100 m with a 15 sec rest building speed with each 100 m
50 easy
3 x 100m with 10 sec rest building speed w each 100 m
50 easy
repeat main set
Do A DU
You don’t have to be training for a tri or duathlon to workout like you are. This is one of my new favorites, especially in the summer heat.
Try this Duathlon type workout
30 min swim
30 min run
30 min swim
These are a few of my favorite swim drills. You might just be surprised by how much you enjoy them. Many local gyms and YMCA’s have master swim classes. Check here for one by you.
The basic gear you need:
Do you mix in swimming with your running plan?
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Its been a couple years now since Ive tried swimming so Im sure I would need to do the “Just keep swimming”workout, and I doubt I could even swim for 20 minutes straight. I just don’t do it consistently enough to ever seen improvements!
It would be great for you to add into your routine-you wont’ get blisters 🙂
I would love to get in some swim workouts, but lemme tell you what, I am NOT getting in that lake!
EWW me either! I am more of a pool girl myself
I am not a pool person but I have thought about taking lessons for awhile now. I can keep myself moving in water but I have idea about form and stokes and feel like I need to learn.
You are never too old to learn how to refine your strokes. It is so refreshing in the summer
I still haven’t really tried swimming. I just need to actually buy a swimsuit you can do this with and dive in :-). Great workouts. Hope you had a wonderful 4th of July.
Yes you do need a suit that will stay on you!
I really think I need to learn how to swim! I can “swim” but I can’t do the strokes properly or any of that. Everyone tells me how helpful it will be with my RA. I wish I liked it more.
I think swimming would be great for you. You might be surprised at how much you like it
I did a couple triathlons years back and swimming was the part I hated the most. You manage to make it sound pretty fun though so maybe I’ll try It again! It sure would feel good in the summer heat!
So funny-I love it when I do it on my time and not so much during the races where I get really nervous and people are everywhere.
I’m sad to say that I haven’t been swimming in SO long (it’s been years). I know its a great thing for runners to do so I might check out the pool at my gym.
It would be a great complement to your running mileage
These are great workouts! I would love to become a better swimmer, but I’m totally intimidated plus I don’t have access to a pool! But I bet these do make you an overall stronger athlete!
I am really enjoying them a lot right now
Love all of these swimming exercises! Will definitely pass on to my runner friends!
They are really great for anyone to add to their routine
This is super helpful – I am finishing up my swim lessons (to work on breathing and technique) next week and I wasn’t sure exactly where to go from there! I will definitely have to try some of these outs!
Fabulous they would be perfect for you! Happy swimming
You are such a devoted water gal! I’ve never been much of a swimmer, but for sure, this summer I will not be anywhere near the water with my suture/wound healing. Oh….I should probably give THAT a name, too…..yes? Suggestions? (I smell another blog post…) 😉
ha naming your suture! Voldemort? Perhaps once your wound heals you would be allowed to swim before running?
Although I’m not a swimmer, these sound like great workouts. I do have access to a pool so maybe I should give it a try. It would feel great after a hot run!
The best after a hot run for sure
I am so not good at swimming but I know how awesome of a workout it can be. Maybe I’ll jump in my in laws pool this summer and give it a try…maybe 😉
I think you would like it!
These are awesome workout tips! I just recently joined a gym and have access to a pool again. I’ve been using it while i recovered from a stressed tendon but I love it and am not planning to give it up anytime soon! I really think it helped me with my running fitness too.
I agree I really think it helps with over all fitness
I do like to swim, although I haven’t been able to get to the pool the last couple of weeks. 🙁 Hopefully next week.
Sometimes it’s just a recovery swim, sometimes I’ll do intervals.
It feels so good in the summer time!
I’m not much of a swimmer, and don’t have access to a pool, but this DOES sound like a great cross-training strategy! When I spent a week in SC last summer, the house we rented had a nice pool, which I jumped into after every (hot) morning run to A) cool off, and B) relieve my muscles.
It is so great post hot run for sure
I love mixing swimming with runs- also yoga. If I do a bunch of running without the yoga my muscle get wayyy to tight.
I agree! Hope to make it to a class this week
I wish I had learned to properly swim as a kid! (I guess it’s never too late to learn though, right??)
Never too late! Do it!
These are great! Since I’m training for a few tris I definitely mix in swimming, but I’ll be the first to admit that it’s the one that gets cut first if I need to miss a workout. I actually like swimming the most but it’s currently my strongest of the three disciplines, so the biking and running often take precedence.
I have grown to love swimming so much more this year.It’s the perfect compliment especially in the summer
These sound like wonderful workouts! And super challenging for those of us who aren’t regular swimmers!
That’s the beauty of them you don’t have to be a strong swimmer to do them
Love the concept of swimming as a recovery from a tough run! I def need to get myself more comfortable in the water!!
Just jump in and start swimming you might be surprised
I’m so happy I have started incorporating swimming into my routine again and yes, it’s super beneficial for runners! Great tips Deborah!
I am glad I started swimming too thanks!
These are some amazing tips and workouts. We have a pool near where we live. I might just try swim workout in my resting days 🙂 Thanks!
Fabulous! You just might like them as much as I do
I love swimming! It’s such good strength and cardio. I had totally forgotten about masters swim groups, I need to look for one in my area.
Love this! I usually just do a look of breast stroke for recovery!
That works too!
These look like great swimming workouts, I am not a swimmer, but it is definitely on my list of things to learn..
You live in Florida so I figured everyone swims there?
Looks like a workout I need to do while I get back into running 🙂
Great pics too 🙂
I think everyone can benefit from them let me know if you give them a go
I haven’t been swimming in forever. Too bad spending time by the pool doesn’t count 🙂
Well….it’s a good start 🙂
I try to add swimming to my workouts every now and then, but I am just not much of a water person. I’m sure it would be helpful for me though!
I need to get in the pool! …and learn how to actually do the strokes correctly. Ugh.
You can do it!
These are great! Unfortunately, I am just not a swimmer. 🙁 I don’t really like getting my face wet (?) or maybe I’m just uncomfortable in the water or maybe subconsciously it’s like a flashback to mandatory swim class in junior high when teens can be so cruel or maybe it’s just because I feel like I don’t know what I’m doing. LOL
Maybe I just need lessons as an adult.
OH boy! I am going to go with the last one. Try a lesson you might be surprised by how much you like it. It’s so hot where you live you might just love it
Great Article – shared with some fellow runners.
Thanks so much happy swimming