The One Swimming Exercise That Will Give You Toned Arms

Wished you could get rid of those flabby arms, but dare not use weights for fear of getting bigger biceps instead? Fear not, we have a workout that will only last approximately 30 minutes that will help you get rid of those flabby arms!

Workout

Warm Up
100m Freestyle swim at 60-70% of your maximum speed to warm up and stretch your muscles

Main Set
4 X 50m Freestyle Pull (Breathe once every 4 pulls, and rest 30 seconds between each set of 50m)
4 X 50m Freestyle Pull (Breathe once every 6 pulls, and rest 30 seconds between each set of 50m)
6 X 50m Freestyle Pull (Sprint at max speed for the first 25m, breathe whenever you need to. Next 25m do a slow swim, breathing once every 2 pulls. 20 seconds of rest between each set of 50m)

Cool Down
100m Freestyle swim at about 50% of your maximum speed. Stretch your arms and feel the glide.

Why this workout works

If you haven’t read our previous blog post (toned legs link), check it out and read up on the afterburn effect. Basically, by depriving your body of oxygen when you breathe less during the set, your body will quickly build up ‘oxygen debt’ and increase the afterburn effect.

For this workout, you will need a pull buoy and a water resistant watch to keep time. While this workout may be tiring, give it your best and do it diligently. The end results will definitely be worth it. If possible, do this workout 2 to 3 times a week, with at least a day’s rest in between. If you require our assistance to modify this workout for you, leave a comment below and we will do our best to recommend a workout catered just for you.

Workout (Summarised Version)

Warm Up
100m Freestyle swim

Main Set
4 X 50m Freestyle Pull (4 pulls 1 breath, 30 seconds rest)
4 X 50m Freestyle Pull (6 pulls 1 breath, 30 seconds rest)
6 X 50m Freestyle Pull (25m sprint, 25m slow 2 pulls 1 breath, 20 seconds rest)

Cool Down
100m Freestyle swim