For runners, integrating swimming into training can be a game-changer. Swimming provides a low-impact workout that builds cardiovascular fitness, strengthens muscles, and enhances breath control without putting additional strain on the joints.
Whether you’re looking to improve your endurance, rehabilitate from an injury, or diversify your routine, these seven swim workouts for runners are tailored to help you achieve your fitness goals.
1. Endurance Swim Sets
Why It Helps Runners:
Endurance is essential for long-distance runners, and swimming is an excellent way to build stamina. Swim sets focused on endurance mirror the sustained energy and mental fortitude needed for long-distance runs.
Workout Structure:
- Warm-Up: Start with 200 metres of freestyle at a relaxed pace, followed by 100 metres of any stroke you choose to engage different muscle groups.
- Main Set: Swim a distance of 500–800 metres at a moderate pace, taking minimal rest between each set. Aim to keep a steady rhythm without stopping. Repeat for 3–4 rounds, with a 30–60 second rest between rounds if needed.
- Cool-Down: Finish with 100–200 metres of easy swimming, using a slower stroke like backstroke or breaststroke to relax your muscles.
Tips:
Concentrate on pacing. The goal is to find a steady pace you can sustain over each round. If you’re new to swimming, start with shorter lengths and gradually increase as your endurance builds.
2. Interval Training In The Pool
Why It Helps Runners:
Interval training boosts aerobic and anaerobic fitness, making it a powerful cross-training tool for runners. By alternating between high and low intensities in the pool, runners can improve speed and endurance simultaneously.
Workout Structure:
- Warm-Up: Swim 200 metres easily, focusing on steady breathing.
- Main Set: Alternate between 50 metres of fast swimming (about 80% of your max effort) and 50 metres of slow swimming or active recovery. Repeat this cycle for 10–15 rounds, resting for 20–30 seconds between each set if necessary.
- Cool-Down: Swim 200 metres at a relaxed pace.
Tips:
Maintain good form even at higher speeds. Avoid rushing your strokes; instead, focus on controlled, powerful movements. As you progress, reduce rest times or increase the length of each high-intensity interval for a more significant challenge.
3. Kickboard Drills For Leg Strength
Why It Helps Runners:
Strong legs are essential for efficient running, and kickboard drills isolate the leg muscles, helping you build strength without added impact. This low-impact exercise also engages the core, helping with stability and balance.
Workout Structure:
- Warm-Up: Swim 100 metres with a kickboard at a relaxed pace, focusing on gentle kicks.
- Main Set: Hold a kickboard in front of you and kick for 100 metres, concentrating on solid and consistent kicks from the hips. Repeat for 5 sets, resting 15–30 seconds between sets. Alternate between fast and moderate kicking every 25 metres for an added challenge.
- Cool-Down: Swim 50 metres freestyle to relax the legs.
Tips:
Keep your legs straight with only a slight bend at the knee. Kicking from the hips rather than the knees will engage the larger muscles, leading to better results. Aim to maintain a steady kick cadence that mimics the rhythm of a long run.
4. Technique-Focused Swim Drills
Why It Helps Runners:
Just as running with proper form reduces injury risk and improves efficiency, swimming with good technique helps you cover more distance with less effort. Technique drills in the pool are invaluable for developing a smooth, efficient swimming stroke that complements running form.
Workout Structure:
- Warm-Up: Swim 100 metres freestyle to ease into the session.
- Main Set: Choose one of the following technique drills and practise for 4–6 rounds of 50 metres:
- Catch-Up Drill: Swim freestyle, pausing briefly when one arm reaches the other before beginning the next stroke. This helps with timing and arm alignment.
- Single-Arm Drill: Swim with one arm, keeping the other at your side. Focus on stroke mechanics and maintaining a straight body position.
- Fingertip Drag Drill: As your hand exits the water, drag your fingertips along the surface, encouraging high elbows and proper arm positioning.
- Cool-Down: Swim 100 metres at a leisurely pace.
Tips:
Concentrate on technique rather than speed. Use this session to fine-tune movements, focusing on smooth, controlled strokes that help conserve energy—similar to maintaining good form during long runs.
5. Breath Control Exercises
Why It Helps Runners:
Controlled breathing is essential for swimming and running, and breath control exercises in the pool improve lung capacity, enhance oxygen efficiency, and support steady breathing under physical exertion.
Workout Structure:
- Warm-Up: Swim 200 metres at a comfortable pace.
- Main Set: Begin by breathing every 3 strokes, then gradually increase the interval to every 5 or 7 strokes as you feel comfortable. Swim 100-metre sets with these breathing intervals, resting 30 seconds between each set. Aim to complete 4–6 sets.
- Cool-Down: Swim 100 metres, breathing comfortably with each stroke.
Tips:
Relax your breathing and focus on controlled exhales underwater. The goal is to stay calm and avoid gasping, even with fewer breaths. Breath control exercises in swimming translate well to rhythmic breathing during long runs, enhancing endurance.
6. Cross-Training With Aqua Jogging
Why It Helps Runners:
Aqua jogging simulates running without impact, making it ideal for maintaining cardio fitness during injury recovery or adding variety to a high-intensity running schedule.
Workout Structure:
- Warm-Up: Walk or jog lightly in shallow water for 5 minutes.
- Main Set: Use an aqua jogging belt in deep water to keep you buoyant. Jog in place or in small loops, keeping your body upright, knees high, and a steady arm pump. Aim for 20–30 minutes, varying the speed every few minutes. Try intervals of faster ‘sprints’ and slower jogs for a challenge.
- Cool-Down: Walk for 5 minutes in shallow water.
Tips:
Keep a high cadence, just as you would when running. Aqua jogging is a great cardio exercise for runners, especially those recovering from an injury or seeking low-impact training alternatives.
7. Sprint Swim Sets For Speed
Why It Helps Runners:
Sprint sets in the pool build speed, explosiveness, and power, which can enhance finishing kick and interval performance in running.
Workout Structure:
- Warm-Up: Swim 200 metres at a relaxed pace.
- Main Set: Perform 25–50-metre sprints, swimming at maximum intensity for each interval. Rest for 20–30 seconds between sprints. Complete 8–10 sprints for an effective workout, adding more as your stamina improves.
- Cool-Down: Swim 200 metres gently to allow your heart rate to return to normal.
Tips:
Focus on an explosive push-off, strong arm pulls, and a streamlined body position during each sprint. This workout improves speed and muscle power, ideal for runners who want to develop a fast finishing pace.
Conclusion About Swim Workouts For Runners
These 7 swim workouts for runners offer diverse benefits, from improving endurance and breathing control to boosting speed and strength. Swimming is a powerful cross-training tool that gives runners an edge by challenging the cardiovascular system while reducing joint wear and tear.
Incorporate these sessions into your weekly routine to diversify your training, support muscle recovery, and progress toward a well-rounded fitness level.
For those looking to make swimming a regular part of their training, SwimHub offers tailored swimming programmes to suit every need.
Frequently Asked Questions About Swim Workouts For Runners
How Often Should Runners Incorporate Swim Workouts Into Their Routine?
For most runners, adding 1–2 swim sessions per week is a good starting point, especially if they’re already following a demanding running schedule.
This frequency allows runners to benefit from the low-impact conditioning that swimming offers without overtraining. Advanced or injury-prone runners may benefit from 3–4 sessions a week, particularly during recovery or low-impact training periods.
What Type Of Swimming Strokes Are Best For Runners?
Freestyle is generally the most beneficial stroke for runners because it closely mimics the natural movement patterns in running and engages key muscle groups. Breaststroke can also be helpful as it targets the inner thighs, which are often underused by runners.
Backstroke provides an excellent way to work on shoulder and back strength, helping to balance out the forward-leaning posture that running can sometimes cause.
Can Swimming Help Prevent Running Injuries?
Yes, swimming is low-impact, which reduces stress on the joints and muscles, allowing runners to build strength and endurance without the high-impact strain of running.
By strengthening and stabilising muscles, especially in the core and legs, swimming can improve balance and overall body mechanics, which helps reduce injury risk.
Do I Need Specific Swimming Gear For Cross-Training As A Runner?
While you don’t need extensive gear, a few essentials can enhance your swimming experience. A pair of goggles helps you see underwater, maintain good form, and prevent eye irritation from pool chemicals.
A swim cap can also reduce drag, while tools like a kickboard or pull buoy can help isolate specific muscle groups for targeted drills.
