Freestyle Swimming Laps
Freestyle swimming laps is a full-body cardiovascular exercise that involves swimming face-down with alternating overhand arm strokes and a continuous flutter kick. This low-impact movement builds aerobic endurance while strengthening the lats, shoulders, and core musculature.
Since swimming is highly metabolic and places unique demands on the shoulders, our AI coaching analyzes your HRV and recovery data to prescribe the optimal duration and intensity to prevent burnout. By tracking your RPE relative to lap times, the system learns your specific endurance threshold and auto-regulates volume, ensuring you improve cardiovascular health without overtraining your latissimus dorsi or rotator cuffs.
Form Cues
- Keep your head neutral with eyes looking down at the bottom of the pool
- Rotate your body gently from the hips with each arm stroke
- Extend your arm fully forward before catching the water
- Breath rhythmically to the side without lifting your head completely out of the water
- Maintain a steady, relaxed flutter kick originating from the hips
- Don't lift your head straight up to breathe
- Don't let your hips sink significantly below the water surface
- Don't cross your hand over the midline of your body during the entry
- Don't kick excessively from the knees
- Don't slap the water with your palms
Common Mistakes
- Lifting head forward to breathe
- Sinking hips and legs
- Crossing the midline with hands
- Excessive knee bending in kick
- Short, choppy arm strokes
Muscles Worked
This exercise is a powerhouse for the posterior chain, primarily targeting the Latissimus Dorsi and Upper Trapezius to generate pulling power through the water. Secondary emphasis falls on the core and glutes to maintain a streamlined horizontal body position, while the triceps and shoulders assist in the catch and recovery phases of the stroke.
Primary
Secondary
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