How to maximise your time in the pool
Watch your speed
While swimming at a relaxed pace can be calming and a form of low-intensity exercise, if you're aiming to burn more calories, add some variety to your routine. Bring High Intensity Interval Training (HIIT) to the pool by mixing up your swimming with different speeds, try to alternate between long and slow sprints and incorporate high-intensity laps with periods of rest and recovery.
Switch strokes
Swimming is a fantastic full-body workout, however, if you really want to target all your muscles, it’s important to use a variety of strokes. Different strokes work different muscle groups, so switch things up and incorporate front crawl, breaststroke and backstroke into your sessions. Front crawl will work your triceps and glutes a little harder, breaststroke will hit the chest and quads, whilst backstroke will target the shoulders more.
Try a new technique
Learning a new swimming technique is a great way to keep your workouts fresh and interesting. As you learn new techniques, you’ll build strength and flexibility in your muscles. Incorporate a range of drills into your sessions — from kickboard, sculling, one-arm and bilateral breathing — personalise your workouts to suit your areas of focus.
Incorporate equipment
Swimming equipment can be used to improve technique, build strength and increase endurance. Paddles can help improve your catch and pull technique, while fins add extra resistance and help with ankle flexibility. And let’s not forget the trusty kickboard, which is great for isolating and building strength in your legs.
• From Dean Zweck of Total Fitness