Swimming is widely regarded as one of the best forms of exercise — not just for your body, but for your brain as well. It has been suggested that swimming may be better than the majority of land-based exercises.
This week’s Tuesday Tips post will delve into why swimming is a great form of exercise and what makes a good swim workout.
Why is swimming good for me?
Swimming is one of the most powerful and rewarding forms of fitness you can do. It’s a full-body workout that builds strength, stamina and flexibility, all while being gentle on your joints. In water, your body moves against natural resistance, which activates multiple muscle groups at once, from your core to your shoulders and legs. You burn calories, improve cardiovascular health, and enhance your lung capacity without pounding pavement or lifting weights.
Beyond the physical, swimming also brings mental clarity and emotional balance. The rhythmic nature of strokes and breathing creates a calming flow state, reducing stress and boosting mood. Just being in the water promotes relaxation — your muscles decompress and your mind finds space to reset. Whether you’re gliding through freestyle, powering up with butterfly, or chilling in a backstroke rhythm, swimming adapts to your fitness level and grows with you.
What makes a good swim workout?
A good swim workout work balances intensities, variety and technique to build endurance, strength and skills within the water.
Warmup
Any workout should always begin with a warmup. This is 5–10 minutes of time preparing your muscles, gently raising your heart rate, and improving your joint flexibility via dynamic stretching. In swimming, this could be split into a dry land segment (focusing on flexibility) and an in-the-water segment (focusing on raising heart rate and preparing muscles).
Drill set
The aim of this segment is to build technique, including 2–5 sets working to improve a specific part of your stroke.
Main set
In this segment, you just swim! The type of swimming you do will depend on your goal. You could swim longer distances or do shorter sprints — it’s all up to you.
Fun set
This segment is optional, but I always include it to ensure each swimming session is as fun and enjoyable as possible. This could include a silly stroke, practising a skill, or playing beat the clock!
Cool down
Like the warmup, this is another vital section of the swim workout. This section involves lowering your heart rate.
An example workout
- Time: 30 minutes
- Difficulty: Easy
- Stroke: Front crawl
- Aim: Improve leg kick and stamina
Warmup
6 lengths alternating backstroke and front crawl
Drill set
- 2 x 50m streamline kick (squeeze arm just behind ears), 20-second rest
- 2 x 25m tombstone kick (float vertically in the water, with half submerged under the water), 15-second rest
- 3 x 50m streamline kick (alternating between sprinting and normal pace), 20-second rest
Main set
4 x 100m front crawl at moderate pace (try and maintain stroke technique), 25-second rest
Fun set
2 x 25m Old English backstroke
Cool down
- 2 x 25m silent swimming (no splashing)
- 1 x 25m sculling
Final remarks
Swimming stands out not just as a full-body workout, but as a full-mind reset. Its unique blend of physical challenge, low-impact movement, and mental clarity makes it one of the most enriching exercises available. Whether you’re a seasoned swimmer or just getting started, the water meets you where you are — building strength, stamina, technique, and peace of mind with every lap.
Mighty Splash offers swimming lessons for all ages. Click here to find out more about the lessons we offer!
