Lap Swim

Lap swim is continuous swimming back and forth across a pool. It trains full-body conditioning and builds endurance through repeated strokes and controlled breathing.

Start at the shallow end or next to the wall. Push off with your feet and extend your body into a streamlined position just below the surface. Pick a stroke you can maintain, such as freestyle or breaststroke.

Move through the water with steady strokes. Keep your body near the surface, pull with your arms, and kick gently from your hips. When you reach the wall, touch or turn, push off again, and continue in the opposite direction.

Breathe out while your face is in the water, then turn your head to the side to inhale. To make it easier, swim shorter lengths or rest at each wall. To make it harder, add more laps, shorten your rest, or use a faster stroke.

Fault: Holding your breath underwater. Fix: Exhale steadily through your nose or mouth while your face is down, so you can inhale quickly when you turn to breathe.

Fault: Lifting your head straight up to breathe. Fix: Rotate your head to the side and keep one ear close to the water, so your hips and legs stay near the surface.

Fault: Kicking too hard from the knees. Fix: Keep your legs fairly straight and drive the kick from your hips with small, quick motions.

Fault: Crossing your arms over the centerline during freestyle. Fix: Enter the water in line with your shoulder and pull straight back, so your body stays balanced and moves forward efficiently.