Swim workout inspiration

Are you tired of swimming endless laps of freestyle? While to the unobserved swimming may seem repetitive, there are a few easy adjustments to conventional swimming that certainly make a splash.

Whether you’re a beginner dipping your toe in or a seasoned swimmer, we've got some fin-tastic (sorry, we couldn’t help it) ideas that'll transform your pool exercises from mundane to magnificent.

Beginner's splash

New to the pool scene? Our article on the 10 best health benefits of swimming – it’s sure to have you swimming in no time. But if you’re ready to get going, start with our simple yet effective 4-week plans.

Water walking

It's exactly what it sounds like. Walk in chest-deep water to build leg strength and confidence.

Week 1 & 2 - Complete 10-minute walking sessions, paying attention to proper posture. Walk forward and backward along the length of the pool. Throw in some side steps every now and then.

Week 3 & 4 - Build on week 1 and 2 by gradually increasing walking time from 15 to 20 minutes. To make sure this training block is more challenging, try to increase the speed and add arm movements for full-body engagement.

Flutter kick practice

Hold onto the pool edge and kick those legs. It's like running, but wetter and more refreshing. Why do this? It will help you further develop leg strength and improve your kick technique.

Week 1 -  Start with 3 x 30-second kick sets. Be sure to focus on consistent, controlled movement.

Week 2 & 3 - Practice with and without a kickboard. Increase to 45-second sets.

Week 4 - 1-minute continuous kicks. Introduce slight variations, such as faster and slower tempo.

Breaststroke drills

Master the "frog kick" and arm movements separately before putting them together.

Week 1 & 2 - Improve your leg technique by doing "frog kick" practice against pool edge or with a kickboard. During this training block, be sure to focus on symmetrical leg movement and the power in your leg kick.

Week 2 & 3 - Focus on your arm technique by doing isolated arm movements. Do this in a shallow part of the pool and remain stationary.  If this doesn’t feel effective, some light lap swimming using only your arms will be fine. Just don’t use your legs – remember it’s all about the arms. This will help you practice the strokes sweeping motion and develop muscle memory. If, out of habit, you kick, a pull buoy placed between your thighs can keep your legs locked together.

Week 4 - Bring everything together and see how you go. Do a couple of laps of breaststroke and take note of any noticeable differences in your stroke. Are you moving through the water with ease? How does your body feel after completing a few laps?

If there isn’t or you feel uncertain you can always go back to week 1 and 2 or consult a fitness professional or swimming instructor.

Advance aquatics

Ready to take the plunge into more challenging workouts? Try these on for size:

Interval training

Alternate between high-intensity sprints and recovery laps. This will improve your cardiovascular conditioning as well as your speed, endurance and metabolic efficiency.

Beginner interval structure:

30 seconds of high intensity swimming (sprint!). Spend 60 seconds recovering, either slow swimming or complete rest. Repeat 6-8 times.

Step-by-step improvement:

Week 1 - Complete basic intervals.

Week 2 - Reduce your recovery time by 15 seconds.

Week 3 - Increase high-intensity duration by 15 to 30 seconds.

Week 4 - Full HIIT swimming protocol. Complete your workout at a maximum effort for 20 to 30 minutes.

Medley madness

Mix up your strokes (butterfly, backstroke, breaststroke, freestyle) for a full-body workout that'll keep boredom at bay. Doing so will help you develop multi-stroke proficiency. Plus, it’s always fun to try something new.

Training framework:

Week 1 & 2 - Master each individual stroke technique. Don't worry if you're not too good at butterfly, it's a tricky one even for the best of swimmers.

Week 3 - 25m segments of different strokes. Make sure you transition smoothly between strokes.

Week 4 - Complete medley workout. Swim 100m combining all strokes. Track your improvement in total time.

Underwater dolphin kicks

Channel your inner porpoise and strengthen your core with this challenging exercise.

Week 1 & 2 - Include 2x 25m underwater dolphin kicks in your routine and pay particular attention to your core engagement. It's okay, you can come up for breath at any point.

Week 3 - Increase to 3x 25m and see if you can hold your breath for longer.

Week 4 - Now bring your dolphin kick techniques to life when pushing off the wall into your normal laps. A part from breaststroke, all swim strokes include dolphin kick when pushing off the wall into your stroke. Give it a go!

Mix it up with swim equipment

Who says you need to be empty-handed to have a great swim? Grab some pool equipment and let's get creative:

Kickboards - perfect for isolating your leg muscles and improving your kick technique. Plus, they're great for pretending you're a shark.

Pull buoys - these nifty devices help you focus on your upper body strength and stroke efficiency. Pop one between your legs and watch your arms become aquatic powerhouses.

Hand paddles - increase resistance and work those arm muscles. These are a great tool to practice your freestyle stroke technique.

Ready to get in the pool?

Keen to switch up your swim routine but aren’t sure where to do it? Enjoy our 25m indoor pools at Zetland, Norwest, Northern Beaches, and Collins St in Melbourne. No matter the weather outside, you can always make a splash inside.

All that’s left is rest and recovery

After doing your new pool exercises, don't forget to give your body some well-deserved TLC. Here at Virgin Active, rest and recovery facilities are the perfect way to round off your swim session. From saunas to spas, we've got everything you need to relax those hard-worked muscles.