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30 Minute Lane Swim Work Out (Beginner-Intermediate)
By: Breeanna Tudda; Head Lifeguard

         Dynamic Stretching

• Front to back leg swing- hamstrings, glutes and quads (20 reps)
• Sideways legs swing- works adductors and abductors (20 reps)
• Arm swings- works chest and shoulders (10 reps)

  Warm-Up

• 50 metres of breast stroke
• 50 metres of flutter kick with flutter board
• 50 metres of side stroke

  Main Water Exercise

• 200 metres of front crawl (8 laps)
• 100 metres of breast stroke (4 laps)
• 50 metres of head of sprint front crawl
• 50 metres of back crawl

  Cool Down

•  100 metres of side stroke

  Stretch

• Elbow pull for your arm pit
• Wall press for your front shoulders
• Butterfly for inner thigh and groin