Freestyle Swimming
Whole-body conditioning with no impact whatsoever, and no hiding from your technique.
Choose an effort level
Easy
Recreational laps, relaxed.
Moderate
Around 50 yards a minute.
Hard
Fast laps, roughly 75 yards a minute.
MET values reference the 2024 Adult Compendium of Physical Activities. They are population averages, not personal measurements.
Technique cues
- Rotate from the hips so the stroke lengthens.
- Keep the head in line with the spine; looking forward sinks the legs.
- Exhale steadily underwater, then take a quick breath to the side.
- Reach and glide — fewer, longer strokes beat frantic ones.
Common mistakes
- Lifting the head to breathe instead of rotating.
- Kicking from the knees rather than the hips.
- Holding the breath and building up carbon dioxide.
- Swimming continuous laps with no structure and no rest.
A starter session
8 × 50 m with 30 seconds rest. Count strokes per length and try to reduce it.
Who it may suit
Zero impact and fully supported. The strongest option if joints, shins or the back rule out running.