You can make big endurance and fitness gains in the pool by working your heart rate in this zone. It is quite tough, so it’s always best to start small and build up.
We all have to start somewhere, even if you are a total beginner, so whatever you feel capable of is the first step. Build up your swimming with each session. Each time, you should start to feel a bit stronger in the pool and be able to build up how much you swim.
Remember to start on land – before your training sessions you should activate muscles, and afterwards you should stretch to remobilise. Make sure you mix it up with different strokes. Swimming is a great whole-body workout because it targets muscles in a way that you can’t replicate in day-to-day life. By mixing up different strokes, it allows you to work on your whole body.