Swimming Exercises in the Morning

Swimming any time of the day is excellent cardiovascular activity, but exercising in the morning has particularly great benefits. For example, a Belgian research study of 28 active, healthy young men showed that exercising in the morning before you eat significantly reduces the effects of insulin resistance and other potential factors that can lead to Type 2 diabetes. Those who ate a carbohydrate-rich breakfast before exercising developed insulin resistance and began storing extra fat within their muscle cells, both of which can lead to diabetes.

Exercising in the morning is also invigorating and reduces stress, as it helps give you energy and focus that lasts throughout the rest of the day. And for those who can't hit the pool during the daytime, swimming in the morning works out as a convenient time. Dive into a morning swim workout.

  1. Warm-Up and Cooldown

    • All exercise done properly starts with a warm-up phase and ends with a cooldown phase. This is especially true of swimming, as you use very different muscle groups during the course of a swim workout. Both your warm-up and cooldown should last 100 to 200 yards, or four to eight laps, depending on your skill level. These laps should be done at a leisurely pace. Remember, you're either getting started or winding down, so there's no need to rush.

    Freestyle Drills

    • If you're focusing on swimming freestyle one morning, you might want to use your workout time to try honing a few techniques. For instance, use a pull buoy between your legs to emphasize your arms and arm stroke. Amp up the resistance by adding water paddles on your hands. Switch over to kicking drills with a kick board when you're done and practice kicking on each side of your body, then kick face forward. The board should always be out in front of you with your arms reaching out towards it. Your kicks should be small and below the surface of the water, as opposed to large splashes that use up energy.

    Backstroke Drills

    • Since the backstroke uses the same flutter kick as freestyle, you can double up on your kicking drills and use the same ones you would use if you were focusing on freestyle drills. This is also a great way to increase strength in your leg muscles. In addition to drills mentioned above, you can try the 4-6-8 kick drill. Take one full-arm stroke on your back and rotate on to your side, kicking for four, six or eight kicks. Rotate to your back again, then take two back strokes before rotating to the other side for four, six or eight kicks. Repeat this as you swim your laps.

    Breaststroke Drills

    • Given that the mornings may be less crowded at your pool, this is a great time to try out other strokes in your workout, such as breaststroke. A great beginning breaststroke drill is the two-count glide drill. Kick off of the wall in a streamlined position, with your legs together and arms straight out in front of you, for a full count of two. Keep your head down and neck straight. Spread your arms outward away from your body until they are shoulder-width apart, with your hands cupped, pulling slowing. Sweep through, pushing the water behind you and continuing all the way until the stroke is complete. Bring your hands back around from your waist underneath your chest and return them to the same streamlined position where you started.