Artistic Swimming
Synchronised swimming routines.
How to start
Find a club that offers a beginner or taster class. You will learn basic skills such as sculling, floating and leg movements.
How to progress
Practise basic figures and routines, then combine them into group routines with music. Some clubs offer adult or masters sessions.
What the evidence says
Evidence: limited
We found no trials of artistic swimming for general health. It combines swimming, dance and gymnastics, and demands strength, flexibility and breath control. It is popular with children and teens and increasingly offered to adults.
Take care: It needs good swimming skills, breath control and flexibility. Build up your underwater time slowly and never practise breath-holding alone.
12-week starter plan
Join a club or class. These sessions mix swimming skills, sculling and routines.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 8 METs (Synchronised swimming (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Practise sculling: it is the base of every skill.
- Work on flexibility and core strength.
- Build breath-holding gradually with a coach.
Common mistakes
- Holding your breath too long, too soon.
- Skipping dry-land conditioning.
- Neglecting the warm-up.
Kit and cost
Low cost Approximate UK prices.
- Club fees (about £5 to £12 a session)
- A swimsuit, goggles and a nose clip
- Optional: a swim cap and hair gel
Frequently asked questions
Is artistic swimming only for children?
No. Many clubs have adult and masters groups.
Do I need to be flexible?
It helps, but flexibility is part of what you build.
Is it a team sport?
It can be solo, duet or team. Group routines are the most common.
Good for: Skill Flexibility Endurance
Compare with similar options
| Artistic Swimming | Triathlon Training | Rowing (On Water) | Water Polo | |
|---|---|---|---|---|
| Typical session | 60 min × 3/wk | 90 min × 5/wk | 60 min × 3/wk | 60 min × 2/wk |
| Effort | ●●●●○ | ●●●●○ | ●●●●○ | ●●●●○ |
| Cost | Low cost | High cost | Moderate cost | Low cost |
| Equipment | Basic kit | Specialist kit | Specialist kit | Basic kit |
| Impact | Low impact | Medium impact | Low impact | Low impact |
| Fitness needed | Moderate fitness | Good fitness | Moderate fitness | Moderate fitness |
| Evidence | limited | limited | limited | limited |