Swimming
How to do it
Starting position
- Gently rotate your shoulders and hips to warm up.
- Choose a comfortable stroke. Freestyle is the standard.
- At first, set a rest time and swim in intervals.
Movement
- Swim laps in the lane at a steady pace.
- Reach your arms far forward and pull the water with long strokes.
- If it gets tough, increase your rest between intervals, but do not stop, and complete the target time.
Breathing
Turn your head only to the side and breathe rhythmically.
Trainer tips
- If your body floats horizontally, it takes much less effort
Cautions
- On days when your shoulders hurt, shorten your stroke width or switch swimming strokes.
- Avoid swimming right after eating, and get out of the lane immediately if you cramp.
- Lifting the head forward, causing the lower body to sink
- Moving using only arm strength and tiring out quickly
Exercise info
| Primary muscles |  Lats Front delts |
|---|---|
| Secondary muscles | Triceps · Upper back · Abs · Quads |
| Equipment |  Swimming pool |
| Movement pattern | Conditioning |
| Recommended time | 20–60 min |
Related exercises
Sled Rope PullSimilar exerciseBattle Rope Double SlamSimilar exerciseTreadmill RunningSimilar exerciseSki ErgometerSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.