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Strengthen Your Swim

Hopefully your dry January has been a wet one, and you’re managing to hit the pool regularly. Congratulations on keeping it up! I would say the hard work is over but now the challenge begins as you transition your swim from hobby to habit, and strengthen your stroke to start shaving the seconds of your lap times.


This handy little guide will break down each stroke and highlight the physical benefits that swimming regularly can have on your body.


Swim Mosaic


The Breaststroke is great for any beginner as it’s easy on the body. You don’t have to exert a ton of effort so you can find a pace that suits you and swim continuously for longer distances. This makes it a great cardiovascular workout, helping strengthen the heart and lungs whilst in addition toning thighs, upper back, chest, triceps, hamstrings and lower legs.

Average calorie burn – 200 calories every 30 mins.

Aspiration - 100m - 57.13 seconds (Adam Peaty) / 1.04.93 seconds (Lilly King)


Swim Breaststroke



Backstroke is excellent for improving posture and toning all the important areas for showing off the summer swimsuit. You will look taller and less hunched whilst toning up the stomach, legs, arms, shoulders and buttocks. It is also perfect for improving flexibility (especially in the hips) which makes it a must if you’re stuck behind a desk 8 hours a day.

Average calorie burn – 250 calories every 30 mins.

Aspiration - 100m - 51.85 seconds (Ryan Murphy) / 1.04.93 seconds (Emily Seebohm)


Swim Backstroke




This one is for the speed freaks. It is easy to do but difficult to master. Again you will see benefits across the board with your stomach, buttocks and shoulders all feeling it most. It will also help tone your back muscles and keep you feeling strong and limber after long days in the office.

Average calorie burn – 300 calories every 30 mins.

Aspiration - 100m – 47.05 seconds (Eamon Sullivan) / 52.70 seconds (Penny Oleksiak)


Swim Freestyle




Definitely not for beginners! It is difficult to learn but the rewards make it worth trying. It is the most effective stroke for toning and building muscles and will give you a significant cardiovascular boost. The main target areas are your chest, stomach, triceps, biceps and back muscles, all of which will see growth and toning. A quick burst of this will also stretch out your body adding some flexibility and suppleness to your routine. Maximum effort, maximum reward.

Average calorie burn – 450 calories every 30 mins.

Aspiration - 100m – 50.39 seconds (Joseph Schooling) / 55.48 seconds (Sarah Sjöström)


Swim Butterfly

So there you have it, our benefit guide to the core swimming strokes. If you’re not feeling quite ready to take them on then check out our training aids which will give you the confidence to master every stroke. Alternatively if regulation laps are starting to make you dizzy then have a look at our ‘Switch up Your Swim’ guide.



Make sure to watch our Strengthen Your Swim video below for your exclusive offer to get you swim ready for the rest of this year...