Swimming | Gymacetamol

Muscles Worked

Primary

Back

Secondary

ShouldersAbs / Core

Quick Cues

1

Streamline your body

2

Breathe bilaterally

3

Kick from your hips

4

Pull through the water

Equipment Needed

Pool

Enter the pool and push off the wall to start.
Choose your stroke (freestyle, breaststroke, backstroke, etc.).
Keep your body as streamlined as possible in the water.
Breathe rhythmically, turning your head to the side (freestyle) or lifting it (breaststroke).
Kick from your hips with relaxed ankles.
Maintain a steady pace for endurance, or vary effort for intervals.
Continue for the desired duration or distance.

Common Mistakes

Not lifting the arms out of the water properly

Breathing too late in the stroke

Kicking from the knees instead of the hips

Pro Tips

Focus on your stroke technique to maximize efficiency

Alternate between freestyle, backstroke, and breaststroke for variety

Use interval sets (e.g., 4x100m) for structured conditioning

Your Progress

Variations

Rowing Machine

Aqua Jogging

Water Polo