There’s never been a better time to get in a swim workout. It delivers major results and is easy on the joints. Whether you’re a seasoned swimmer who hasn’t had access to a pool in a while or a beginner looking to dip your toe in the water, we’ve got you covered. After you make your club reservation in the In-Shape app, book your pool lane reservation and jump right into one of the workouts below! Want early access to secure that pool lane you like? Add The Elevate Package to your membership today.

Beginner (250-500 Yards)

• Warm Up: 100yd easy freestyle or breaststroke
• Main Block: 4 x 50yd moderate-paced freestyle with 30 sec rest between
• 2 Minutes Rest
• Cool Down: 100yd easy freestyle or breaststroke)

Intermediate (500-1000 yards)

• Warm Up: 200yd easy freestyle or breaststroke
• Main Block: 4 x 100yd moderate-paced freestyle with 20 sec rest between
• 2 Minutes Rest
• 4 x 50yd sprint-pace freestyle with 15 sec rest between
• 2 Minutes Rest
• Cool Down: 100yd easy freestyle or breaststroke

Advanced (1500-2500 yards)

• Warm Up: 200yd easy freestyle or breaststroke
• Main Block: 4 x 100yd moderate-paced freestyle with 20 sec rest between
• 2 Minutes Rest
• 8 x 50yd sprint-pace freestyle with 15 sec rest between
• 2 Minutes Rest
• Cool Down: 200yd easy freestyle or breaststroke