Swimming
Primary
Cardio
Secondary
Back, Shoulders, Core
Equipment
None
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your cardio, the Swimming is a solid intermediate-level pulling movement in the cardio category. Use for full-body, low-impact cardio.
Everything You Need to Know About the Swimming
The Swimming is a intermediate difficulty exercise that targets your Back (lats) and Shoulders. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for full-body, low-impact cardio. This timing makes the most of your workout and helps you get better results. Who is this for? All levels who can swim. Excellent for joint issues. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Swimming
Primary
Secondary
Stabilizers
Swimming form guide
- 1
Enter pool and warm up with easy laps.
- 2
Choose stroke (freestyle, breaststroke, backstroke, butterfly).
- 3
Maintain consistent rhythm and breathing.
- 4
Vary intensity with intervals or steady state.
- 5
Cool down with easy swimming.
What are the best tips for the Swimming?
Exhale underwater, inhale when turning head.
Rotate body with each stroke for efficiency.
Keep body horizontal in water.
Use flip turns for continuous swimming.
What are common Swimming mistakes to avoid?
Holding breath instead of exhaling underwater.
Holding your breath incorrectly during the Swimming spikes your blood pressure and reduces core stability. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
Lifting head too high to breathe.
Holding your breath incorrectly during the Swimming spikes your blood pressure and reduces core stability. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
Poor body position (legs sinking).
On pulling movements like the Swimming, this mistake typically means your arms are doing work that should come from your Back (lats). Initiate every rep by engaging your Back (lats) first, then let your arms follow.
Inconsistent stroke rhythm.
On pulling movements like the Swimming, this mistake typically means your arms are doing work that should come from your Back (lats). Initiate every rep by engaging your Back (lats) first, then let your arms follow.
Is the Swimming right for you?
All levels who can swim. Excellent for joint issues.
How to Program the Swimming
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 20-45 minutes of mixed swimming.
What are good alternatives to the Swimming?
Elliptical
Rowing Machine Intervals
Cycling (Stationary)
Other Variations
- Freestyle Intervals
- Mixed Stroke
- Pull Buoy Work
- Kickboard Drills
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Swimming — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Know your swimming ability.
- Swim in supervised areas.
- Stay hydrated.