Not much time for training? Here are the right exercise (in and out of the pool) for you!

Training & Technique
Written by: Manuele Trezzi at 18 January '17 0
You are reading: Not much time for training? Here are the right exercise (in and out of the pool) for you!

Not everybody has plenty of time to keep fit through sport. So not everybody can both swim and do specific fitness training out of the pool. Most people can probably only spare a few hours a week and must decide whether to go to the pool or the gym.

So if you are one of these people, this is the article for you. Starting today, we will regularly present training sessions designed for time-crunched people or people who want to swim and do fitness training to keep in good shape. These sessions include fitness exercises both in and out of the water or exercises that also involve some swimming, either as part of the drills or as a break between exercises. For the exercises out of the water we advise using a mat.

Today’s routine begins with a warmup out of the pool to get your arms shoulders and legs working. The second part focuses on your abs with four static exercises performed as a circuit.

The third part (main set) involves another circuit of four exercises, each of 10 reps focusing mainly on your chest and legs.

The fourth part is entirely in the pool: it will begin with some long relaxed swimming focusing on your legs followed by a more intense section to get you breathing harder; then you will do some leg work, changes of pace and some arms-only drills to finish.

As usual, the session will finish with 10 minutes of stretching to warm down.

Here is the table:


Arm rotations: 20 forwards, right arm – 20 forwards, left arm – 20 backwards, right arm – 20 backwards, left arm – 10 forwards, both arms – 10 backwards, both arms

Leg swings: 10 forwards, right leg – 10 forwards, left leg – 10 sideways, right leg – 10 sideways. Left leg


(20” work-out, 5” rest between exercises, 1’ rest at the end of each set)

  • Front Plank
  • Side Plank, right
  • Front Plank
  • Side Plank, left


no rest between exercises, 1’ rest at the end of each set

  • 10 Press-ups
  • 10 Squats
  • 10 Press-ups *
  • 10 Forward lunges (5x leg)

*if you are too tired to do any more full press-ups, continue on your knees


  • 400m relaxed
  • 200m legs with a board
  • 4x100m freestyle aerobic (steady) with 10” recovery
  • 100m legs without a board
  • 4x100m (25m fast, any style + 75m easy) with 20” recovery
  • 300m arms with a pull buoy


10′ stretching

Enjoy your training!


Written by:

Manuele Trezzi

A top-class swimmer who still competes, he has taken part in and reached the finals of Italian championships, as well as winning lots of regional titles. A FIN swimming instructor and trainer, FIT fitness trainer for tennis, and a graduate in the Motor Sciences from Milan State University, he has been working all these fields since the beginning of 2013.