Hoping to get a swim in but can’t find the time to do it? Working out during your lunch break could be just what you need. Here are some tips to help you efficiently manage your time, plus a step-by-step plan for fitting it in—after all, every minute counts.

The key to squeezing in a swim in the middle of your workday: preparation! Pack your swim bag and a lunch the night before, so you’re not rushed in the morning. Swim bag essentials include your suit, cap, goggles, toiletries, a towel and your hydration.

For that post-swim refuel, think beyond a soggy sandwich. Wraps, salads, and other easy-to-pack items can be put together ahead of time!

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Ready, Set, Swim! Follow this handy, minute-by-minute guide to turn your average lunch break into a productive swimming workout. In just one hour, you’ll feel energized and accomplished— and you’ll be back at the office in time for your next meeting.

11:55am: Launch MySwimPro, navigate to a workout that you’ll have time to complete, and print it off. For this example, we’ve selected a 29-minute workout that’s 1,200 meters long.

12:00pm: Grab your swim bag, head to a nearby pool, and change into your suit. For this example, we’ll assume it’s a 10-minute walk to your nearest fitness club.

12:10pm: Arrive at your fitness club, head straight to the locker room and change into your suit.

12:15pm: Start your 30-minute workout.

12:45pm: Head back to the locker room, take a quick shower and change into your work clothes.

12:50pm: On your walk back to the office, share the workout you just did to social media!

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1:00pm: Grab your packed lunch from the office fridge, sit down at your desk, enjoy your healthy meal, and go about your day!

There you have it, a lunchtime swim workout schedule to help you reach your goals. If you do this three times per week, over the course of a year, you’ll swim around 250,000 meters.

Give it a try during your next lunch break!

Be sure to checkout our mobile app on Android and iOS for workouts, instructional video content, and a one-of a kind training log to help you reach your goals!

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Tip: 10 Steps To Swim Smarter Freestyle