3 Swim Sessions

Updated: May 20, 2020

Swimming is a low impact sport and has many health benefits. It is also a great family activity. Whether you plan to swim competitively or for leisure, it is a full-body workout.

It is never too late or too early, to learn how to swim.

Babies as young as five months, and adults over 80, can benefit.


1. Swim 2-4 laps of the pool to loosen the body, and warm-up. Swim at a relaxed speed.

2. Step it up and do one lap at a faster pace, and the next lap slow it down.

3. Repeat this sequence 3-5 times. Fast, slow, fast, slow...

4. Swim 2-4 laps at a slow recovery pace.

You will have completed between 10 and 18 laps. If this is too hard for you, cut the workout back, and ONLY do as many laps as you are comfortable.

If you are recovering from an injury, and just starting back in the water take it easy.

So you See....

I ALWAYS recommend swimming with goggles.

Visibility and safety are key for you, and the other patrons at the pool.

If you really want to improve your breathing, rhythm, and stroke, then goggles are a must.


1. 2-4 laps to warm up at a comfortable pace.

2. Do 2-4 laps of the following strokes: Freestyle (front crawl), backstroke, breaststroke, sidestroke, and butterfly.

3. Finish with 2-4 laps of your favorite stroke at a slow recovery pace.

Focus on BREATHING and getting enough air in the lungs. This way you won't tire so easily.

You will have completed between 14 and 28 laps of the pool. Do YOU, do your pace. Tone it back if necessary.


1. 2-4 warm-up laps.

2. Swim 1 lap using a kickboard, and the next lap without. Repeat the cycle 2-3 times. You can swim a different stroke after each lap with the kickboard.

3. Swim 1 lap with flippers, and the next without. Repeat the cycle 2-3 times.

4. Recover with 2-4 laps at a comfortable tempo.

You will have completed between 12 and 20 laps of the pool.

This workout helps strengthen and isolate the legs, in order to develop a stronger kick.

The sooner the better

The sooner we can introduce children to the water the better.

Join a "parent and baby" class.

Sign up for water aerobics.

Take a private swim lesson to work on your technique.

Water is also good therapy before and after surgery, or while nursing an injury.

Customize these three basic workouts to your level. Start with fewer laps, and work your way up. You have plenty of time to improve. Make it a lifestyle!