Lap Swimming: What It Is, Why It Works and How to Start
Lap swimming simply means swimming lengths of a pool for exercise. It is one of the easiest ways to build fitness, and Singapore's public pools make it easy to start.
What is lap swimming?
A "lap" usually means swimming from one end of the pool to the other and back, though many people use it to mean a single length. Lap swimming is continuous or structured swimming for exercise, usually in a lane, as opposed to playing or relaxing in the water. In Singapore, most public swimming complexes have a 50 metre competition pool with lanes for lap swimmers.
Why it is a great workout
- Aerobic fitness. Steady lap swimming is aerobic exercise that counts towards WHO's recommendation of 150 to 300 minutes of moderate activity a week. See is swimming an aerobic exercise?
- Whole body. Arms, shoulders, back, core and legs all work in every length.
- Low impact. The water supports your weight, so it is gentle on the joints.
- Easy to measure. Counting lengths or timing yourself makes progress easy to track.
- Calming. The steady rhythm of breathing and strokes is relaxing for many people. See swimming and mental health.
Are you ready for lap swimming?
You should be able to swim at least one length of the pool comfortably, and be confident in the deep end, since most lap pools are deep in places. If not, build your skills first with our beginner swimming course or adult swimming course.
How to start
- Pick a quiet time. Public pools are often calmer on weekday mornings and early afternoons.
- Choose the right lane. Watch for a minute and join the lane where people swim at about your pace.
- Warm up. Swim a few easy lengths, mixing strokes.
- Swim in sets. For example, 8 x 25 metres with 30 seconds' rest, or 4 x 50 metres with 45 seconds' rest.
- Cool down. Finish with a couple of easy lengths.
- Track it. Note your total distance or time and try to add a little each week.
Three starter sessions
Session A (20 minutes): 4 lengths easy; 8 x 25 m steady, rest 30 s; 2 lengths easy.
Session B (25 minutes): 4 lengths easy; 4 x 50 m steady, rest 45 s; 4 x 25 m kick with a board; 2 lengths easy.
Session C (30 minutes): 4 lengths easy; 3 x 100 m steady, rest 1 min; 2 lengths easy.
Distances assume 25 m lengths; in a 50 m pool, swim half the lengths. For more ideas see 19 swim workouts for beginners.
Lane etiquette
When sharing a lane, swim in a circle, keeping to one side, rest in the corners and let faster swimmers pass at the wall. Read our full swimming pool etiquette guide.
What to bring
Well-fitting goggles, a swimsuit that stays put, a cap if you have long hair, and a water bottle. A kickboard and pull buoy are useful for variety. See our swimming equipment list.
Swim more efficiently
If you tire after a length or two, technique, especially breathing, is usually the cause. See our front crawl tips, or take a few private lessons to refine your stroke.
More in learning to swim
- How often should I swim?A guide by goal: learning, fitness and training
- Your first swimming lessonWhat to tell the coach, what to bring and what happens in lesson one
- How long it takes to learn swimmingRealistic stages of progress for children and adults
- How many swimming lessons you needPlan lessons in packages and checkpoints
Sources
- World Health Organization, Physical activity fact sheet. Adults: 150 to 300 minutes of moderate aerobic activity a week.
Want to swim laps more comfortably?
Tell us how you swim now and your goals. We will suggest a suitable course, format and pool. Lessons run at public swimming complexes, private venues and condominium pools across Singapore.