Swimming

Check the pool rules and your lane direction. Adjust your goggles and prepare to use a stroke you know.

Start at a comfortable pace. Keep your body long and coordinate your breathing with your stroke.

Ease your pace as you approach the wall on your final length. Stop securely, then check your distance and duration.

Moving through the water works your cardiovascular system and whole body. Coordinate your arms and legs while keeping your torso balanced.

Avoid starting faster than you can comfortably sustain. Keep space from other swimmers and rest if your breathing becomes unsettled.

Exhale into the water and inhale when your mouth clears the water, following your stroke. Keep a comfortable rhythm instead of holding your breath for long periods.

Record your distance and workout duration. Multiply the pool length by the number of lengths completed to calculate distance.