Warm up with a 10-minute tread without using your hands (as much as possible). No grabbing the edge of the pool, but when you start to sink, use your arms to keep you on the surface. But once you have ...

Many people feel uncomfortable in the water – and twice as uncomfortable being underwater. For many service members, getting in the water is key. You must swim, tread and place your face in the water ...

Aerobic exercise, or cardio, elevates your heart rate with movements that activate your body's large-muscle groups. When done in the water, this type of workout offers many proven benefits, including ...