Warm up with one of the following options:
- Swim 4 to 6 laps in a 50-meter pool.
- Swim 5 to 8 minutes of easy swimming.
- Jog in place in the deep end of pool―water just above chest level―for 5 minutes without allowing feet to touch bottom of pool.
- Beginner: 3 sets of 8 repetitions
- Advanced: 2 sets of 12 repetitions
- Cardio boost: 1 set of 18 to 24 repetitions 3.