Swimming

Muscles worked: .

How to do it

Warm up with a few easy lengths before pushing the pace.
Pick any stroke - it is full-body work with zero impact.
Breathe on a steady rhythm rather than holding your breath.
Swim continuous lengths, or set intervals with rest at the wall.
Log the minutes in the water.

Coaching cues

The two cues IronPack shows on this exercise's card mid-workout:

Any stroke - full-body, zero impact

Logging it

Logged as minutes with a built-in stopwatch. Cardio pays cadence and streak progress, not records.

Track the swimming properly

IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.

Get IronPack free on the App Store

Free download, iPhone. Available worldwide on the App Store.

Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.