The days are sunnier, the boss a little more flexible (hopefully) and the waters are warm (in that cold, New England kind-of-warm-way). It’s the perfect time to bust out the goggles and swim cap and immerse your body in your favorite pool or saltwater haven. Swimming is a fantastic cross trainer for all athletes. It uses nearly every major muscle group, is low impact and moves your large muscles through a dynamic range of motion that can increase flexibility and help prevent injury. Today, I am sharing with you swimming tips and a new workout just in time for summer.

Swimming Tips

If you are a seasoned swimmer, then hit the water with the workout below. Not feeling like Phelps? Well, be brave, jump in (literally) and start with these tips to build your swimming skills, confidence and eventually your fitness.

  1. Aim for long steady strokes, keeping the body stretched out in a horizontal position. Really reach in opposite directions with the fingertips and toes. To help with this, keep the eyes looking down at the bottom when not breathing to the side. Look towards the wall only towards the end of the length.
  2. Keep the kick a nice steady flutter and be sure to originate the power from the hip, not just by bending at the knee. You will find your own rhythm with the kick. The key is to not go for a big splash, but rather a consistent firm thrust.
  3. Less is more. Count how many strokes it takes you to get to the other end of the pool. Then aim to drop that stroke count each length until you get to the ideal number of somewhere between 18-22 strokes. To do this, focus on taking long, strong strokes to allow the body to glide through the water efficiently.

New Workout

Warm-Up: 400 meters (or yards depending on pool) Freestyle. Go easy with the focus on technique. Depending on ability and fitness level, split this distance into what works best for you.


  • 4 x 100m (meters) Freestyle at a medium (challenging, but do-able) rate. Take 60 sec. rest in between each 100m. Repeat until done with all four and then take a 90 second break
  • 4  x 100m Freestyle at a hard (challenging and uncomfortable) pace. Take 45 sec. rest in between each 100m. After all four, take a 90 second break.
  • 4 x 50m Freestyle at a sprint-like pace with 30 sec. rest in between each 50m.

Cool Down: Swim 200m Freestyle or Stroke of choice at an easy pace. Find the flow and focus on good form.