Swimming
Swimming in a pool or open water, in any stroke. It trains the lats, shoulders and core and builds endurance with almost no impact on the joints. Choose it for steady cardio or active recovery, and note which strokes you swam if you mix them.
Updated
Primary muscles: Lats, Core. Supporting muscles: Chest, Front Delts, Triceps. Equipment: Bodyweight.
Muscles worked
Secondary
Equipment
How to do it
- Warm up with a few easy lengths or minutes in any stroke.
- Keep the body long and near the surface, with the head in line with the spine between breaths.
- Reach long with each arm stroke and push the water back toward your feet.
- Keep the kick steady and in rhythm with the arms, so the legs stay near the surface.
- Swim the planned pace or distance, resting at the wall or easing off between sets if needed.
- Finish with a few easy lengths or minutes.
Watch for
- Lifting the head higher than you need to breathe, which drops the hips.
- Legs sinking low in the water, which adds drag.
- Holding the breath between strokes.
Breathing
Breathe out steadily, into the water when the face is in, and breathe in quickly when the mouth clears the surface.
Tip
Count lengths or use a watch: log the total distance and the time spent swimming.
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