Swimming

4 × 200-400m  ·  Equipment: No equipment

Muscle groups: Full body

How to do swimming

1. Warm up in the pool with 5 minutes of easy swimming or walking in the water.
2. Swim using a stroke you master, alternating styles if needed.
3. Keep rhythmic breathing by exhaling underwater and turning your head to inhale.
4. Keep your body aligned and your gaze down or forward depending on the stroke.
5. Build intensity gradually and manage fatigue so you do not lose technique.
6. Finish with 5 easy minutes to cool down before getting out of the water.

Mistakes to avoid

• Do not strain your neck: the breathing rotation must be neutral and comfortable, without twisting your spine.
• Avoid swimming through shoulder pain; ask a coach to check your stroke technique.
• Do not hold your breath for long; breathing continuously keeps your technique.
• Get out of the water if you feel dizziness, cramps or sharp pain, and rest.

Progression

• Start swimming 25-meter stretches with full rests and increase the total each week.
• Gradually reduce the pauses between stretches to build endurance.
• When you complete 200 meters straight, add a new stroke or interval sets.
• Progression in swimming is measured in meters and technical quality, not only effort.