Absurdly Grueling Workouts
Sure, it defies common sense, but swimming with cinder blocks can shave
tenths of a second off your time! Olympian Gary Hall Jr., who holds the
American record for the fastest fifty-meter freestyle (21.76 seconds), swims
twenty-five meters underwater, resurfaces, takes one breath, grabs a standard
17.5-pound cinder block, then does another underwater lap, cinder block in
arms, kicking furiously for as long as he can. He repeats this drill five
times. Oh, and before he even gets in the pool, Hall does lightweight circuit
training: seven reps each of bench, incline bench, upright rows, pull-ups,
dips, and tricep extensions. He does three circuits, for a total of eighteen
sets, with no rest.
Chance you'll drown: 41 percent
So do this instead: Swim underwater, kicking twenty times before coming
up for air. Repeat five times. When that becomes easy, introduce a five-pound
weight. Do the lightweight circuit just as Hall does, but replace the pull-ups
with lat pull-downs.
Guaranteed results: Tighter, stronger core. And more powerful lungs.