Use continuous arm strokes and leg kicks to propel yourself through water; this aerobic movement primarily conditions the cardiovascular system.
How to do the Swimming#
- Get into the water and adopt a horizontal, streamlined body position.
- Perform continuous arm strokes and steady leg kicks to move forward, keeping motions smooth and controlled.
- Turn your head to the side to inhale during the stroke and exhale into the water between breaths.
- Maintain a steady, sustainable pace with long, efficient strokes rather than short, choppy movements.
- Finish by slowing to a glide before stopping or changing direction.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Chest (Pectoralis Major), Quads (Quadriceps Femoris)
- Secondary: Front delts (Anterior Deltoid), Triceps (Triceps Brachii), Abs (Rectus Abdominis), Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus)
Common mistakes#
- Lifting the head and breaking the horizontal alignment.
- Holding the breath instead of exhaling in the water.
- Using short, rapid strokes rather than long, efficient ones.
- Kicking from the knees with loose, uncontrolled legs.
