Swim laps
Pool swimming over a set distance with even strokes and rhythmic breathing.
How to do it
- Push off the wall in a streamlined position, arms stretched forward, head between them.
- Stroke with alternating arms: pull the water beneath you and return the arm forward with a relaxed elbow.
- Kick with small, steady beats from the hips, toes pointed.
- Exhale smoothly into the water and breathe every second or third stroke.
- Keep your body long along the water surface, core braced, eyes down.
- Pick a pace you can hold for the whole distance and keep your rhythm at the turns.
Key technique cue
Keep your strokes even, exhale into the water, and breathe on a steady cycle every 2–3 strokes.
Common mistakes
- ✕ Holding your breath instead of exhaling smoothly into the water
- ✕ A raised head and sagging hips
- ✕ Short, frequent strokes without a full pull
- ✕ Crossing the hands in front of the head and wriggling side to side
Benefits
- ✓ Builds endurance and breathing
- ✓ Works the shoulders, back and legs without impact
- ✓ Teaches an even pace over distance
Progression: from easier to harder
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About the exercise
Swim laps are continuous or broken-up swims in a pool at a set pace. They work the shoulders, lats, core and legs, while the water takes load off the joints. They suit anyone who wants to build endurance and breathing technique, with pace chosen by distance and time.
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