Warning: High Intensity Interval Training is VERY hard! If you are not a strong swimmer, I would not recommend this type of workout for you. Exhaustion could lead to drowning. Please make sure you are properly supervised while doing HIIT in the pool, by pool staff or a friend.

This is just a quick article I’ve been meaning to write because for all you people above the equator, warm weather is coming in the next few months and it’s easy to sit inside your air-conditioned living room and use the “too hot!” excuse.

Luckily, there is a way to get your High Intensity Interval Training in while still keeping cool - HIIT swimming.

Now, I’m not that big on swimming but i’ve had great feedback from people who I have suggested HIIT the pools. Not only does it keep you cool, but it’s low impact AND it’s a full body exercise.

Interval Structure and Monitoring

The first thing you need to consider when thinking about jumping into the deep end is how your interval structure is going to work, and how you’re going to monitor your intervals in the pool. If you’ve read my previous articles you will know I am an advocate for monitoring your intervals via a heart rate monitor, but this is harder to do in the pool than on terra firma - it’s harder to view your heart rate monitor while your swimming, therefore your flow is interrupted as your struggle to get a glimpse. Not to mention your Heart Rate Monitor might not even be water proof! Similar problems arise when your try to monitor your pool intervals by time.

Therefore, it makes sense to monitor your intervals by distance and for that reason pool length is quite important when high intensity interval training in the water. Most pools you will find are the olympic standard of 50 meters, which is probably going to be too far for you to measure your intervals in laps. A 25 meter pool is perfect as you can create a routine that follows something like this:

1 lap high intensity
1 or 2 laps active rest (depending on fitness level)

A routine like this would be far too hard in a 50 meter pool, and your intervals would be too long! Remember, intervals are short (<20 seconds).

If you only have access to a 50 meter pool, just keep and eye on the markers on the side of the pool so you know when your at half way.

Stroke

Obviously freestyle (front crawl) is going to be the preferred stroke of many, and it’s what I would recommend for your high intensity intervals, but consider something like a lazy backstroke, or a basic paddle for your low intensity intervals. This way you can get more oxygen when you need it, and recover faster for your next high intensity interval.

If you’re a really strong swimmer and would like to try a harder stroke for your high intensity interval (such as the dreaded butterfly!) then go for it, the harder it is - the more intense - the more effective.

Notes:
Swimming Styles at Wikipedia