Swimming for Single Parents: Get Fit Around Kids' Lessons

Every Saturday you sit on a plastic chair by the pool, sweating in your coat, watching your child splash through their lesson for 30 minutes. Then there is the family swim on Sunday where you mostly stand in the shallow end being used as a climbing frame. You spend hours a week at the pool and barely swim a length. Swimming for single parents can be one of the easiest ways to get fit, because you are already there. You just need a plan to turn pool time into your time, and a beginner lane session that does not leave you gasping after two lengths.

I coach busy mums and dads in Archway, and I regularly recommend swimming to parents with sore joints, low energy or a long break from exercise. Here is how to fit it around your kids and what to actually do once you are in the water.

Why swimming suits solo parents so well

• Kind to joints. The water supports your body weight, so knees, hips and backs get an easier ride than on a pavement.
• Whole-body work. Legs, arms, shoulders and back all join in.
• It fits around children. Pools run lessons, family sessions and lane swims, often in the same building.
• It counts. The NHS physical activity guidelines for adults list swimming as a moderate activity, and faster swimming as vigorous.

If you have a heart condition, high blood pressure, a shoulder injury, or you are pregnant or postnatal, check with your GP first. After having a baby, get your postnatal check (usually around 6 to 8 weeks) and note that the NHS advises waiting until 7 days after your postnatal bleeding has stopped before swimming; see the NHS page on keeping fit and healthy with a baby.

Swimming for single parents: three ways to fit it in

1. Swim during their lesson

This is the big one. Many leisure centres run children’s lessons in a teaching pool or a roped-off section while lane swimming carries on in the main pool. If your child is old enough to be left with the instructor (check the centre’s rules on supervision, as many require a parent to stay on site, and some require you to be poolside for younger children), you might be able to swim lengths in the same 30 minutes. Ask at reception. If the rules mean you must stay poolside, my post on a workout during kids’ swimming lessons has a seated and standing routine you can do instead.

2. Use the family swim as interval training

With an older child who is confident in the water, take turns: they swim a width, you swim a width. Or race them, giving them a head start. With younger children, walking and jogging through chest-deep water while they hold on is surprisingly hard work. Their safety comes first, so only do your own swimming if they are with another responsible adult or are strong, confident swimmers in a supervised session. My post on swimming confidence for kids covers getting nervous swimmers to that stage.

3. Grab a solo lane swim on child-free time

If your kids go to their other parent or grandparents, an early morning or lunchtime lane swim is the most efficient workout you can get. Locally, Archway Leisure Centre’s pool runs lane and family sessions; check the timetable on the website. In summer, Parliament Hill Lido is a lovely outdoor option.

A beginner lane session (30 minutes)

Most adults who have not swum in years make the same mistake: they push off and try to swim front crawl until they cannot breathe. Here is a better way. A “length” here means one length of a standard 25 metre pool. Use the slow lane.

Weeks 1 and 2

1. Warm-up: 4 lengths any stroke, very easy. Breaststroke is fine. Stop at each end if you need to.
2. Kick set: 4 lengths holding a float, kicking only. Rest 30 seconds after each.
3. Main set: 6 x 1 length at a steady pace, resting 30 to 45 seconds at the wall between each.
4. Cool-down: 2 lengths slow backstroke or breaststroke.

Total: 16 lengths, 400 metres. Plenty for a start.

Weeks 3 and 4

1. Warm-up: 4 lengths easy.
2. Main set: 4 x 2 lengths steady, resting 45 seconds between each.
3. Pull set: 4 lengths with a float between your legs, arms only.
4. Cool-down: 2 lengths easy.

Weeks 5 and 6

1. Warm-up: 4 lengths easy.
2. Main set: 3 x 4 lengths steady, resting 60 seconds between each.
3. Speed play: 4 x 1 length, alternating fast and easy.
4. Cool-down: 2 lengths easy.

Technique tips that make it easier

• Breathe out underwater. Most breathlessness comes from holding your breath. Blow bubbles steadily, then turn to breathe in.
• Get your head down. Lifting your head makes your legs sink and your back arch.
• Kick from the hips, not the knees, with relaxed ankles.
• Breaststroke with a sore neck? Try a few lengths of backstroke instead.
• Consider a few adult lessons. Many pools run them, and one or two sessions can transform your stroke.

If lengths feel too much right now, an aqua class can be a gentler start. My guide to aqua aerobics for single parents explains what to expect.

Pool logistics when you are on your own

• Pack bags the night before: their kit, your kit, two towels, a snack for after. Hungry children after swimming are a known hazard.
• Use a family changing cubicle so everyone stays together.
• Bring a pound coin for lockers if your pool needs one.
• Dry hair in winter, especially theirs. Nobody wants a cold on Monday.

Where bootcamp fits in

Swimming is excellent for your heart, lungs and joints, but it does not load your bones or build much leg strength. Adding a strength class once or twice a week fills the gap. My SYP Built To Last functional strength class is designed for parents over 35 who want to stay strong and capable. For the bigger picture on training as a solo parent, start with my single parent fitness guide.

FAQs

How many lengths should a beginner swim?

Start with 8 to 16 lengths of a 25 metre pool with plenty of rest, and build up gradually. Consistency matters more than distance.

Is swimming good for losing belly fat?

Swimming burns energy and improves fitness, but you cannot target fat in one area. Overall activity, food and sleep all play a part.

Can I swim while my child has a swimming lesson?

At some pools, yes, if lanes are open and the centre’s rules allow it. Many pools require a parent to stay on site or poolside for younger children, so check at reception first.

How often should I swim to get fitter?

Two or three sessions a week is a good target. Even once a week, combined with walking and strength work, makes a difference.

Book your first class

Want to add strength to your swimming? SYP Bootcamp runs 45-minute small-group classes for busy parents in Archway N19, max 10 people, £15 a class, indoors in a church hall, and every exercise has an easier and harder version. Book my £15 class or call or WhatsApp me on 07301 512215. If you would like a fully personal plan that combines pool, gym and home work, see how 1-1 personal training with me works.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.