Swimming provides one of the best total body workouts available. But as with all forms of fitness, variation is key to continued progress. Knowing this, swim coaches long ago implemented a low-tech tool to ensure workouts vary: dice.

To use dice in your pool workout plans, you simply need a chart of 6 exercises (we will be posting charts regularly!), and one die (introductory swimmers) or two dice (advanced swimmers).

How to Use A Workout Chart

Your chart should regularly switch out strokes and/or exercises. Depending on your preferences, you can include swim strokes, water aerobics routines, aqua yoga poses, and poolside exercises.

Each exercise is labeled with a number (1-6), so that when you roll the die, you know what to start doing.

Rather than following the amounts listed in the chart, advanced swimmers can use the second die to determine length of swim or number of exercise repetitions. For swimming, rolling a 1 would equate to 100 meters. For repetitions, depending on how hard you want to work, 1 can equal 10 or 100, 10 seconds or 1 minute. You can set your own standards.

Pool Workout Chart #1

Presidential Pools, Spas & Patio is Arizona’s largest pool builder, providing custom pool design, custom spa design, pool construction, and backyard hardscaping services to the Phoenix metro area, including the Scottsdale, Surprise, Goodyear and Gilbert areas, and the Tucson metro area. Our design consultants can also assist you in selecting hot tubs, swim spas, and patio furniture to complete your backyard.

The information provided on this website is for educational and entertainment purposes only, and is not to be interpreted as a recommendation for a specific treatment plan or course of action. Exercise is not without its risks, and may result in injury. To reduce the risk of injury, before beginning any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.