Swimming is one of my favorite forms of cardio. It places very little stress on your joints, works your entire muscular system, and from it’s regulated breathing patterns, can be very relaxing. The biggest complaints I hear from my clients about swimming is that it’s boring. I agree that swimming laps back and forth for an extended period of time can get monotonous. While this can be good for building up endurance, or for a day of active recovery, there are more exciting and efficient ways to spend your time in the pool. Here are 3 different workouts you can do next time you hit the water. 


10 warm up freestyle laps at a moderate pace

2 sprint laps 

rest for 20 breaths, trying to control and slow down your breathing


10 active recovery freestyle laps at a moderate pace

2 sprint laps 

1 breath stroke for active recovery



Have a mat nearby the pool

10 warm up freestyle laps at a moderate pace

6 moderate-paced laps 

15 squats

15 push ups

15 sit ups

4 fast-paced laps 

12 squats

12 push ups

12 sit ups

2 sprint laps 

10 squats

10 push ups

10 sit ups

2 minutes rest

2 sprint laps 

10 alternating reverse lunges (5 ea)

10 opposite leg/arm raise (5 ea)

10 leg raises

4 fast-paced laps 

12 alternating reverse lunges (6 ea)

12 opposite leg/arm raise (6 ea)

12 leg raises

2 sprint laps 

16 alternating reverse lunges (8 ea)

16 opposite leg/arm raise (8 ea)

15 leg raises


10 moderate-paced laps

60 second rest

6 moderately-fast paced laps

30 sec rest

4 fast-paced laps

30 sec rest

2 sprint laps

2 minute rest


Written by
Blair Small

Blair is a Certified Strength and Conditioning Specialist (C.S.C.S) and Personal Trainer and has been training clients in New York City for over 8 years, with more than 10,000 sessions under his belt. He cares deeply about helping others reach their fitness goals, and is dedicated to teaching a lifestyle of health.