Easy swim
Relaxed front crawl or breaststroke at an even pace with controlled breathing.
How to do it
- Push off the wall and stretch into a streamlined position, head in line with the spine.
- Swim front crawl or breaststroke at a pace you can hold without gasping.
- In crawl, turn the head sideways to breathe without lifting it out of the water, and exhale into the water.
- In breaststroke, coordinate arms, breathing and legs: inhale as the arms sweep out, kick as you exhale.
- Aim for long strokes with a glide rather than short, frantic ones.
- Rest at the wall as long as you need and continue until the set time ends.
Key technique cue
Relaxed freestyle or breaststroke — breathe evenly on a consistent cycle.
Common mistakes
- ✕ Raised head and sagging hips
- ✕ Holding the breath instead of exhaling steadily into the water
- ✕ A pace so fast you gasp
- ✕ Short, frequent strokes with no glide
Benefits
- ✓ Builds aerobic endurance
- ✓ Whole-body work without impact
- ✓ Better breathing control
Progression: from easier to harder
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Step 1 You are here - Easy swim
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Step 3
About the exercise
Easy swimming is long work at a comfortable pace with no surges. It uses the shoulder girdle, back, core and legs, while the water takes load off the joints. It suits recovery, building an aerobic base and anyone getting used to the pool.
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