If you aren't sure how to include swimming into your running routine, try swapping out an afternoon recovery run or a 4-mile morning jog with quality time in the pool. The ideal pool workout should include 30 minutes of lap swimming and 30 minutes of pool running to ensure a full-body workout, says Michael Joyner, M.D., of the Mayo Clinic.

A good way to let your legs recover is to use a pull buoy on your main swim sets.

Swimming Workouts for Injured Runners You can swim continuously for every swim, but swimming workouts add variety and structure to your time in the pool.
Try these three swim workouts to train smarter and get faster. 1 x 100 yards: Moderate in 2 to 2:15 minutes @ RPE 6. 2 x 50 yards: Moderate/hard in 40 to 50 seconds @ RPE 7.

Since runners aren't used to swimming, it will be an opportunity to cross-train your muscles and stimulate a new form of cardio which will give you a much better workout in much less time.

Simply because your body isn't used to the activity. Intermediate Swimming Workout Length: 1,200 yards 200 yards: Warm up, easy @ RPE 3.
2 x 50 yards: Moderate/hard in 40 to 50 seconds @ RPE 7. Workout #1: The Puller. Drills and Strokes Workout Plus, you will benefit more from including some intensity than swimming at a very slow effort (which quite frankly, is more difficult to do than to run at an easy effort). 100 yards: Pulling, freestyle @ RPE 4.Squeeze a pull buoy between upper thighs and swim only with upper body (no kicking). Swimming and Building Muscle Swimming is a great way to build muscle. Runners can use the following swimming workouts to promote weight loss and wellness, to prevent or rehab injuries, and to improve overall fitness. This can be beneficial for a swimming workout for runners.