Omkin
App

Cardio · 25 min by default

Swimming

Build endurance and breathing control with almost no impact on your joints. Swimming works arms, back, core and legs at once.

What it gives you

  • Low impact

    Water supports your body weight, so it is gentle on knees, hips and ankles.

  • Whole-body work

    Arms, shoulders, back, core and legs all take part in every length.

  • Breathing control

    Rhythmic breathing trains your lungs and teaches you to stay calm under effort.

  • Active recovery

    Easy lengths loosen tired muscles after heavy strength days.

How to do it

  1. Warm up with 2 to 4 easy lengths, mixing strokes if you like.
  2. Pick a stroke you can hold with good form, such as freestyle or breaststroke.
  3. Breathe out steadily into the water and turn your head to breathe, without lifting it.
  4. Rest 20 to 30 seconds between lengths whenever you need to; it still counts as training.
  5. Finish with 2 easy lengths and a few slow breaths.

Starter sessions

  • Beginner

    15 to 20 min: 8 to 10 lengths at an easy pace, resting 30 s whenever you need.

  • Intermediate

    30 min: 4 easy lengths, then 6 blocks of 2 lengths at a steady pace with 20 s rest, then 4 easy lengths.

Intensity levels

  • Easy LapsRPE 4 · 1.2 XP/min
  • Steady SwimRPE 6 · 1.8 XP/min
  • Intervals (50 m fast / 30 s rest)RPE 8 · 2.4 XP/min

Form cues

  • Long, relaxed strokes
  • Exhale underwater, inhale quickly to the side
  • Keep hips high and core firm

Best for: Joint-friendly cardio, recovery days and full-body endurance

Safety

Swim where a lifeguard is present or with a partner, and never push breath-holding. If you are new to swimming, learn the basics with a qualified instructor and stay where you can stand.

More cardio

Add it to your routine and earn Stamina XP in Omkin.

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