Try this beginner friendly but scalable swimming interval workout if you’re in perimenopause, menopause or post menopause.

Swimming can raise your heart rate quickly because you are coordinating breathing, body position, kicking, pulling, and water resistance all at once.

Warm up with 5 to 8 minutes easy swimming.

Use any stroke you can do comfortably and rest at the wall when needed.

Then do:

2 x 25 yards easy

2 x 25 yards moderate

Rest 20 to 30 seconds between each 25.

Main set:

8 rounds of:

25 yards faster swim

25 yards very easy swim or rest at the wall

The faster 25 should feel like a 7 to 8 out of 10 effort.

Strong, but still controlled.

You should be able to keep your stroke together.

Cool down with 3 to 5 minutes easy swimming, focusing on long strokes and relaxed breathing.

To make it easier:

Do 6 rounds instead of 8, make the fast section only half a length, use a kickboard if needed, or rest fully at the wall between efforts.

To make it harder:

Build to 10 to 12 rounds, reduce rest, or progress the fast interval from 25 yards to 50 yards.

A simple progression:

Week 1: 6 to 8 x 25 fast

Week 2: 8 to 10 x 25 fast

Week 3: 6 x 50 fast

Week 4: 8 x 50 fast

Coaching cues:

Exhale steadily underwater, stay long through your body, keep your kick relaxed, and think smooth first, fast second.

If your stroke falls apart, slow down or rest longer.

For more progressive strength and endurance training plans, go to my Substack exercise library under “Posts.”