In the fast-paced hustle of modern life, finding time for regular exercise can feel like an uphill battle. When it comes to swimming, a sport known for its full-body workout and cardiovascular benefits, many people find themselves struggling to maintain a consistent schedule.

But here’s the burning question: can you still improve your swimming performance if you only hit the pool once a week?

Find out in our new video!

The common adage goes, “If you take one day off of swimming, it’s like taking two steps backwards.”

But is there truth to this statement? Let’s debunk this myth that you “need to swim every day.”

The reality is, life often gets in the way, whether it’s juggling work, family commitments, or other fitness priorities. For many, swimming once or twice a week is the most feasible option.

Setting realistic expectations is the key. Not everyone is aiming for Olympic glory, and that’s perfectly okay.

Whether swimming takes a backseat temporarily, or becomes a cornerstone of your fitness routine depends on your current life chapter. The important thing is to find a balance that works for you.

Related: Enroll In Our Swimming Academy >

How To Swim Once Per Week Effectively

Now, let’s dive into the nitty-gritty of swimming once a week. While it may not be ideal for reaching peak performance, it’s still possible to make progress.

However, there are some pitfalls to avoid. Swimming to the point of exhaustion in a single session won’t make up for missed days. Instead, it’s crucial to approach your weekly swim with balance and purpose.

The key lies in structuring your workout effectively. By breaking down your session into specific focuses, you can maximize your time in the water. For instance, dedicating different days to aerobic endurance, speed, and recovery allows you to target various aspects of your swimming technique.

Maintaining consistency is so critical for progress, even if it means swimming only once a week.

We suggest a balanced workout routine that incorporates elements of technique refinement, aerobic training, and speed work. By mixing up your strokes and incorporating drills, you can enhance your feel for the wate, and keep your sessions engaging and fun.

While swimming more frequently undoubtedly will help you to improve, life doesn’t always allow for daily pool visits. Whether you’re a seasoned swimmer scaling back, or a beginner finding your rhythm, there’s still value in a weekly swim.

It’s about making the most of the time you have and enjoying the journey.

Related: How Often Should You Swim?

In conclusion, can you get faster if you only swim once per week? The answer isn’t a straightforward yes or no.

While it may not lead to podium finishes, consistent weekly swimming coupled with a well-rounded training plan can certainly help you to improve your health and performance.

So, if you find yourself strapped for time, don’t let it deter you from diving in. Remember, every stroke counts towards progress!

Ultimately, it’s about finding joy in the water, regardless of frequency. Whether you’re aiming for personal bests or simply seeking a refreshing workout, the pool welcomes all. So, grab your goggles, hit the water, and swim at your own pace. After all, every lap brings you one stroke closer to your goals!

Get a Personalized Swim Training Plan

For more swim tips, videos, drills, workouts and analytics, download the MySwimPro app! Start your personalized training plan and get guided workouts right on your wrist, or phone. Click here to start a free trial.


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