These workouts are designed for anyone that enjoys swimming and likes to improve their fitness.
They each have two options (a and b) so that you can choose which best suits your fitness level.
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.
Wild swimming in Iceland
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.
Enjoy these workouts and have fun.
