A great full body workout that stresses the muscles and joints in a much different way than most resistance training. Incorporating swimming workouts once or twice a week into your normal training routings can really enhance your physique. It is recommended trying a “sprint” style swimming workout, which will help more for building muscle compared with endurance long distance swimming. For sprint style, swim as hard as you can to the other side of a 25-meter or 50-meter pool (or sprint swim similar distances in a lake or the ocean if you like to swim outdoors). Rest enough to catch your breath between sprint swims (about 20-40 seconds).
Try to keep the rest intervals fairly short with swim sprints. You can also mix different strokes (crawl, breaststroke, sidestroke, backstroke, butterfly) on each swim sprint. I’ve found that sprint swimming
gives me a great muscle pump
(especially in the upper body), without any soreness the next day as is typical with weight training.
This is because swimming has no eccentric movement (the negative portion of a lift), which is what causes muscle soreness. You can get a great sprint swimming workout
done in about 30-40 minutes. Keep in mind that even though swimming works your muscles well and is a great alternative workout to mix in once or twice a week, it does not strengthen your bones.