- Freestyle - Swim laps using a freestyle stroke, alternating between slow and fast speeds.
- Breaststroke - Swim laps using a breaststroke, alternating between slow and fast speeds.
- Backstroke - Swim laps using a backstroke, alternating between slow and fast speeds.
- Butterfly - Swim laps using a butterfly stroke, alternating between slow and fast speeds.
- Treading water - Stay in one place in the pool by treading water for a set amount of time.
- Scissor kicks - Holding onto the edge of the pool, kick your legs in a scissor motion.
- Side strokes - Swim laps using a side stroke, alternating between slow and fast speeds.
- Kickboard drills - Hold onto a kickboard and kick your legs, alternating between different strokes.
- Pool sprints - Swim as fast as you can for a set distance or time.
- Water aerobics - Join a water aerobics class and follow the instructor's moves.
