How to do the Swimming Laps
Step by step
- Start in the shallow end and take a few easy strokes to warm up.
- Swim steady laps at a relaxed pace with smooth, unhurried strokes.
- Breathe in an even rhythm, exhaling gently into the water.
- This is low-impact, so keep the effort comfortable and continuous.
- Rest at the wall and take short breaks whenever you need - this should build you up, not wear you out.
The thing people get wrong
Only swim where a lifeguard or partner is present, and keep breathing relaxed - holding your breath is what makes laps feel exhausting.
Coaching cue
Roll your head to the side to breathe instead of lifting it forward out of the water.
Stay safe
Never swim alone; have a lifeguard or a partner watching the whole time.
Make it easier or harder
- Easier: Use a kickboard or swim shorter laps with a rest at each wall.
- Harder: Add laps or cut down the rest you take at the wall.
Muscles worked
- Primary: Cardio
- Secondary: Lats, Front delts, Core
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.