Swim hard for a predetermined distance or time, then rest. Swim four laps quickly, then rest for 30 seconds. Repetition is required.
Start with one lap (down and back) and increase one lap every set until you reach a distance (e.g., 5 laps). Each set, cut one lap. 15–30 seconds.
Swim hard for 20 seconds, and rest for 10. Cycle for 4 minutes. You may change strokes or intensity every 20 seconds.
Swim at a moderate intensity for a set duration or distance. As fitness increases, progressively increase distance or duration.
Swim for short lengths at full pace (e.g., one lap) with extended rest intervals (1-2 minutes). Repetition is required.
Strengthen lower body and cardio using a kickboard. Flutter or dolphin kick across the pool for a given distance or duration.
Strengthen upper body endurance using a pull buoy or hand paddles. Arm-only swimming engages your back and core. Perform sets with brief rest intervals.
Do jumping jacks, high knees, and treading water in a circuit-style workout. Perform each exercise for a certain time or number of repetitions before moving on.