The following are alternate options, including swimming and biking exercises, which you can insert into your workouts where non-impact cardio is called for:
Quick Workouts
Swimming:
• 300 meter timed swim
(plus 5 reps of 100 meter sprints)
• 200 meter warm-up
• 10 reps of 50 meter sprints (with 30–45 second rests in between)
• 500 meter cool down
Bike Riding (or Elliptical):
• Bike/Elliptical pyramid for 20-minute workout for the week
• Do level resistance increase of 2, 4, 6, 8, 10, 12, 14, 16, 18, 20. Hold each level for 1 minute. Do forwards progression for ten minutes, and then repeat in reverse order for 20 minutes total.
Medium Workout
• 25 meter sprints (20 reps), rest 20 seconds
• 50 meter sprints (10 reps), rest 30 seconds
Fast Workout
• 100 meter pyramid:
- Swim 100 meters, keeping a pace between 1:20–1:40
- Rest 30 seconds, swim 100 meters (5 reps)
- Repeat in reverse order but rest with 50 meters, using a slower swim (breaststroke, back stroke, etc.)
• 500 meter warm-up
• 100 meter sprints (5 sets)
• 50 meter kickboard (5 sets)
• 50 meter—arm pull only (5 sets)
• Swim 500–2000 meters with or without fins (non–stop)
Basic Hypoxic Workout
• Swim 100 meters (4 strokes/breath)
• Swim 200 meters (6 stroke/breath)
• Swim 300 meters (8 stroke/breath)
• Do PT for 5 minutes (push-ups/abs)
• Swim 100 meters (4 sets) at 8 strokes/breath)
- Rest 30 seconds each 100 meters
• Do PT for 5 minutes (push-ups/abs)
Hypoxic Workout
• Swim 300–500 meters
- 4 stroke/breath
- 6 stroke/breath
- 8 strokes/breath
- 10 stroke/breath
• Total distance: 900–1500 meters