They’re versatile, adds personal trainer and swimming coachDan Daly.
Meet the Experts
Beginner Intervals
Love high-intensity interval training (HIIT) workouts on land?
Then you’ll love this HIIT swim session from Daly.
Getty/Design by Cristina Cianci
Simple Intervals
Get a feel for swim workouts with this simple interval sequence from Walker.
Practice your freestyle and try a hand at any other favorite strokes as you power through the laps.
Custom Tabata
Ready for moreHIIT workouts?
Walker’s customizableTabatacircuit is right up your alley.
Technique-Focused Workout
If the goal is to improve your swimming technique, then look no further.
Deep-Water Running
Calling allrunners!
First, choose whether you want the workout to be steady-state running or intervals.
Then hop into chest-deep water to get started, wearing a flotation belt if that feels more comfortable.
Then alternate running with those moments of recovery tospike your heart rate quickly and efficiently.
Stroke-Focused Workout
Breaststroke, sidestroke, backstroke, butterfly…the list goes on.
Pick your favorite andhit the poolwith Daly’s stroke-focused sweat sesh.
Distance Swim
Build your stamina with Daly’s simple but challengingenduranceworkout.
No need to aim for speed with this one, he sayshere, slow and steady wins the race.
Incorporate kickboards, pull buoys, snorkels, or other supportive gear if you’d like.
