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Cross training workouts for beginning and intermediate swimmers

Swimming is a great low-impact, strength and cardio workout. But as with any exercise, over-reliance on a single activity can have its complications.

In cross-training workouts developed by award-winning swimming instructor and certified exercise professional Susan Gilmore, swimmers can focus on developing cardiovascular and leg strength without straining or stressing shoulder joints or knees. While hard-core swimmers can handle hours of training in the pool, Susan recognizes the value of workouts that bring swimmers out of the pool for a break and chance to rest.

Precor 546 Beginner Workout Details

Precor Machine:EFX546
Warm Up and Warm Down: 14 minutes
Interval Work: 29 minutes
Total workout time: 43 minutes

Warm Up 7 Minutes:Keep Stride pace at 130 strides per minute
Cross Ramp setting: 1
Resistance setting: 2
3.5 minutes forward/3.5 minutes backward

Interval Workout setting:Keep METS between 10setting: 11
Cross Ramp setting: 7
Resistance setting: 7
2x's 1 minute forward/1 minute backward

Rest - Cross Ramp & Resistance setting:at 4 for 2 minutes
Cross Ramp setting: 9
Resistance setting: 7
4x's 1 minute forward/1 minute backward

Res - Cross Ramp & Resistance setting:at 4 for 3 minutes
Cross Ramp setting: 7
Resistance setting: 7
2x's 1 minute forward/1 minute backward

Rest - Cross Ramp & Resistance setting:4 for 2 minutes
Cross Ramp setting: 9
Resistance setting: 7
4x's 1 minute forward/1 minute backward

Warm Down:7 minutes
Cross Ramp setting: 1
Resistance setting: 2
3.5 minutes forward/3.5 minutes backward

Precor 546 Intermediate Interval Workout Details

Precor Machine:EFX546
Warm Up and Warm Down: 20 minutes
Interval Work: 39 minutes
Total workout time: 59 minutes

Warm Up 10 Minutes:Keep Stride pace at 130 strides per minute
Cross Ramp setting: 2
Resistance setting: 3
3.5 minutes forward/3.5 minutes backward

Interval Workout setting:Keep METS between 10setting: 11
Cross Ramp setting: 7
Resistance setting: 8
2x's 1-minute forward/1 minute backward

Rest - Cross Ramp & Resistance setting:4 for 2 minutes
Cross Ramp setting: 9
Resistance setting: 7
3x's 2 minutes forward/1 minute backward
3x 2 minutes backward/1minute forward

Rest - Cross Ramp & Resistance setting:4 for 5 minutes
Cross Ramp setting: 7
Resistance setting: 8
2x's 1-minute forward/1 minute backward

Rest - Cross Ramp & Resistance setting:4 for 2 minutes
Cross Ramp setting: 9
Resistance setting: 7
3x's 2 minutes forward/1 minute backward
3x 2 minutes backward/1minute forward

Warm Down:7 minutes
Cross Ramp setting: 2
Resistance setting: 2
3.5 minutes forward/3.5 minutes backward

About Susan Gilmore:

  • Clinical Exercise Specialist - American Council on Exercise
  • Personal Trainer - American Council on Exercise
  • Medical Exercise Specialist - Academy of Health & Fitness Professionals
  • P.A.C.E. Trained Instructor - Arthritis Foundation
  • Weight Room Specialist - Aerobic & Fitness Association of America
  • Group Fitness Instructor - American Council on Exercise
  • Master Trainer - IDEA
  • Continuing Education Provider for the Aquatic Exercise Association
  • B.S. George Mason University
  • High School Swim Coach 1990-2000
  • Washington Post All Met Men's Swim Coach of the Year - 1995 and 1997