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The best swim training for every fitness level



Ready to dive? Swimming training is a great way to build muscle, improve cardiorespiratory fitness, and burn calories – all without putting too much strain on your joints. Still, endless laps can get boring and you will not work as hard as you can when you're not engaged. That's why we swear at intervals to mess things up and challenge your body in new ways. (Not a big fan of swimming training? These alternative water-based training options can make your boat swim!)

How it works: Swim in these freestyle swimming exercises using your perceived exercise rate (RPE, or) How hard it feels The training on a scale of 1

to 10 feels was stated. Distances are based on a 25 yard pool (one length). To perform these routines, you should feel safe swimming at least 100 meters without stopping. You will need a kickboard, fins and a second hand watch (available in most public swimming pools).

Now put on your suit (we are obsessed of these sweet bathing suits that you can actually have in training) and get started.


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