Swimming is an awesome activity for the whole family. It’s super low impact on the joints, an excellent challenge to the cardiovascular system, and a perfect addition to any training routine that’s designed to help you lose body fat and develop lean muscle. So this spring season, consider adding in a swim workout every once and awhile. After all, you have a whole summer ahead of you, which means you’ll be wearing your swimsuit a lot, anyway. Why not start early?


Try This: A 20-Minute Basic Swim Workout That’s Perfect For Swimming Into Shape This Summer

Knowing how to swim is an awesome skill to have. If you’re not much of a swimmer yet, you may want to consider consulting with a coach for a session or two. That way, you’ll have a better understanding of the basic swim moves (freestyle and backstroke being the most common) and know whether you’re performing them correctly. Once you feel comfortable in the water, hop into a lane during lap time and get to work. Keep your water bottle nearby, and consider getting a bead pace counter like those used by outdoors and sports fans. This little tool will help you keep track of your laps (in our case, 1 lap = 1 length of a pool that’s 25 yards long).

  • Warm up: 2-4 laps of easy freestyle
  • For 5 minutes: as many kickboard laps as you can, performed at a moderate intensity (you should be breathing heavily, but you’d be able to stop and talk to someone if you needed to)
  • For 5 minutes: as many freestyle laps, performed at a moderate intensity (again, you should be breathing heavily, but you’d be able to stop and talk to someone if you needed to)
  • Sprint interval: 4 laps as hard as you can, resting 1-2 minutes between each lap
  • Cool down: 2-4 laps easy kickboard and/or freestyle

Show your swim buddy this workout and give it a try the next time you’re at the gym. Then let us know how it goes by sharing in the comments below!