Ever wonder if swimming while pregnant was a good idea? IT IS!

Swimming during pregnancy offers numerous benefits for both physical and mental well-being. Here are some key advantages:

1. Low-Impact Exercise

• Gentle on Joints: Swimming reduces the strain on joints and ligaments, making it ideal for expectant mothers who may experience joint discomfort.
• Safe Cardiovascular Workout: Provides an effective way to maintain cardiovascular fitness without the high impact of other forms of exercise.

2. Reduces Swelling and Discomfort

• Improves Circulation: Promotes better blood flow, helping to reduce swelling in the legs and feet.
• Eases Back Pain: The buoyancy of the water supports your weight, relieving pressure on the back and pelvis.

3. Supports Healthy Weight Management

• Helps maintain a healthy weight during pregnancy, reducing the risk of complications and aiding in postpartum recovery.

4. Enhances Mood and Reduces Stress

• Releases Endorphins: Regular swimming releases mood-enhancing hormones, helping to reduce stress and promote relaxation.
• Calming Effect: The rhythmic movement and water environment provide a sense of calm and can help improve sleep quality.

5. Improves Muscle Tone and Strength

• Builds and maintains muscle tone, especially in the core, arms, and legs, which can be beneficial for labor and delivery.

6. Promotes Better Breathing and Lung Capacity

• Breathing Practice: Swimming helps you practice controlled breathing, which can be useful during labor.

Workout 1

(Have Fins, Pull Buoy and Paddles available) :)

 

Workout 2

Warm-up 

1. 2 x 50m Freestyle with pull buoy, easy pace (focus on long, smooth strokes)
2. 4 x 50m Alternating Backstroke and Freestyle with fins (25m each stroke, switch between backstroke and freestyle every 25 meters)
3. 1 x 50m Easy Backstroke (focus on nice, controlled movement)

Main Set (20-25 minutes):

1. 3 x 50m Freestyle with pull buoy, 15 seconds rest between each (keep a steady pace, focus on core engagement)
2. 3 x 50m Backstroke with fins, 15 seconds rest between each (work on fluid, continuous strokes with an emphasis on controlled breathing)
3. 2 x 50m One-arm Freestyle drill (alternate arms every 25 meters), 20 seconds rest between each
4. 2 x 50m Freestyle with fins, 20 seconds rest between each (feel free to swim at a moderate pace, focusing on form)

Cool-down (5-10 minutes):

1. 2 x 50m Backstroke, easy pace, with pull buoy (focus on slowing the heart rate down)
2. 2 x 50m Freestyle with fins (just to relax and stretch out after the main set)

 

Workout 3 

 

Warm-up 

1. 4 x 25m Easy Freestyle with pull buoy (focus on long, smooth strokes, controlled breathing)
2. 2 x 50m Backstroke with fins (swim at a relaxed pace, focus on body position and steady kicks)
3. 1 x 25m Freestyle with pull buoy (focus on gentle stroke technique and rhythm)

Main Set (20-25 minutes):

1. 2 x 50m Freestyle with pull buoy, 15 seconds rest between each (focus on consistent pacing and body alignment)
2. 2 x 25m Backstroke with fins, 10-15 seconds rest between each (work on steady kick and controlled stroke)
3. 2 x 50m One-arm Freestyle drill (alternate left and right arms every 25 meters), 20 seconds rest between each (helps isolate each arm for improved stroke technique)
4. 2 x 25m Freestyle with fins, 15 seconds rest between each (swim at a moderate pace, focus on fluid strokes with fins)
5. 2 x 50m Freestyle with fins, 20 seconds rest between each (focus on smooth, efficient strokes with fins providing extra buoyancy)

Cool-down (5-10 minutes):

1. 2 x 25m Backstroke with pull buoy, easy pace (relax and focus on stretching out the body)
2. 1 x 50m Freestyle with fins (gentle, relaxed pace to cool down and bring the heart rate down)