Admiral Mark Heinrich talks about four proven but neglected workout routines all swimmers should taking advantage of.

1. G R E A T
E 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

2. S W I M
W O R K O U T S
F O R
C A R D I O
I 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.

3. 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
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4. – 5 x 50­100m sprint/rest with 50m kickboard
using flutterkicks
– 5 x 50­100m sprint/rest with 50m kick board
using breast or dolphin kick
Use fins for 15­30 minutes without stopping
Workout
2

5. 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
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6. T H A N K Y O U
F 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