Video:Swim Workout for the Beach

Transcript:Swim Workout for the Beach

Hi, I'm Ally for About.com. Here's how to have a swimming workout at a beach location.

Know Conditions Before Starting Beach Swimming Workout

First, you want to be able to know where you will be swimming; the ocean, a lake or a river. Water conditions and temperature: Always make sure you know what the water conditions are before you get in the water. You want to make sure what the current and water temperature will be like, and if you're in the ocean, whether it's high or low tide. Make sure you have the proper equipment before you set out in open water. Swim fins, a wetsuit if you think the water is going to be cold.

Warming Up

Warm up: Make sure that you warm your body up before you begin your workout. Stretching on the beach is helpful and once you're in the water, do some slow, comfortable strokes to warm up your muscles. There are several different types of workouts you can do while in the water to get the best for your time. The best is a continuous for time workout - just get in the water and start swimming - that's all you have to do. If you normally workout for 30 minutes in the pool, make sure that you are swimming for 30 minutes in open water. Just use strokes your comfortable with and go. It's helpful to have a watch with you when you're doing this so you know how long your workout takes you. Long intervals - your goal here is to swim for approximately 2 to 6 minutes with a rest period in between. You may want to swim parallel to the beach or out to a swim buoy or back. Make sure when you're in between intervals that you have a rest period.

Short Interval Beach Swimming Workout

Short intervals: These will be very intense levels of swimming followed by a rest and recovery period. These intervals should take 2 minutes or less, followed by a rest period of approximately 35-45 seconds depending on your fitness level. Make sure when you are doing this to pay attention to your body. Because your heart rate is higher, you will be breathing faster and you don't want to swallow water. When you are doing short intervals, it may be helpful to choose a point you can swim to and back in two minutes or under. Do it as many times as you need to to complete your workout.

Mixed Interval Beach Swimming Workout

Mixed intervals: Mixed intervals are exactly what it sounds like. You will be doing short intervals interspersed with longer intervals making sure you take enough time to recover in between your swim intervals. Cool Down: Make sure after doing your high intensity portions of your workout that you cool your body down while still in the water. Do comfortable strokes as you feel your heartbeat begin to decrease. It's easy to take your swim exercise to the beach. Next time you're at the beach, give it a try.