BIP.

Exercise library · Cardio

Swimming

Cardio with other equipment.

How to do it

  1. Starting position

    Lie level in the water with your body long, eyes down and arms in front of you.

  2. The movement

    Use steady strokes and kicks to move forward, breathe regularly and keep a calm, even rhythm.

Most common mistake

Don't hold your breath too long, breathe out in the water and breathe in when your mouth clears the surface.

Muscle group
Cardio
Equipment
Other
Where
Gym
Logged as
Time and distance

What it trains

Swimming trains your fitness without impact, as the water carries your weight, so many people swim when running is too hard on their feet and knees. In front crawl most of the speed comes from the arms: the lats and shoulders pull you forward, and the triceps finish each stroke. The legs kick mainly to keep your body high in the water. In breaststroke the kick provides a bigger share of the speed. For many beginners it is breathing, rather than fitness, that sets the limit at first.

Common mistakes

  • Kicking from the knees. Big knee bends turn your legs into brakes and make them sink. Kick from the hips with almost straight legs, and keep the kick small and quick.
  • Hands crossing the midline. In front crawl the hand often enters the water in front of your head, which makes your body snake. Put your hand in roughly in line with your shoulder and pull straight back.
  • Swimming breaststroke with your head above the water. Holding your head up all the time strains your neck and lets your hips sink. Put your face in the water between breaths, or alternate with backstroke.

Variations and alternatives

  • The rowing machine trains the same pulling muscles in your back and arms on days you cannot get to a pool.
  • The SkiErg has your arms and back pulling down in a movement that resembles a swimming stroke.
  • The elliptical is another impact-free option, with more work for your legs.

How to plan your sessions

Building swimming fitness in pieces is easier than swimming a long way without stopping. Start with, for example, 8 to 12 repeats of 25 or 50 metres, depending on the pool, resting 20 to 30 seconds at the wall in between. Two to three sessions a week usually make a noticeable difference; see how often should you train. Never swim alone in a lake or the sea.

Time per 100 metres is a useful measure: swim the same test distance every few weeks and see whether the time drops at the same effort. Swimming a little further, a little faster or with shorter rests after that is progressive overload in the water. If your shoulders start to hurt, not just tire, take a break from swimming and have a doctor or physiotherapist check them.

Swap for

Taken, or missing the equipment? The same movement with something else.

Want it in a programme?

Tell BIP your goal and your equipment, and BIP builds a week with sets, reps and rest worked out. You log your weights as you train and watch yourself get stronger. The first week is free.

Create a programme →