Laps: How Many to Do for Swimming, Running, and Achieving Your Fitness Goals

How much LAPS should I do?

The ideal number of "laps" to perform varies significantly based on the type of activity (most commonly swimming, but also running), your current fitness level, specific training goals, and available time. A personalized approach, focusing on progressive overload and listening to your body, is key to effective and safe training.

Understanding "LAPS" in a Fitness Context

The term "laps" typically refers to completing a circuit or distance, most commonly associated with aquatic activities or track sports. To provide precise guidance, it's crucial to clarify the context:

• Swimming Laps: This is the most common interpretation. A lap in swimming usually means one length of the pool (e.g., 25 meters or yards). Sometimes, a "lap" can refer to a down-and-back, but for consistency in training, it's best to define it as a single length.
• Running/Walking Laps: On a track, a lap typically denotes one full circuit (e.g., 400 meters). This can also apply to designated paths or circuits.
• Other Interpretations: While less common, "laps" could metaphorically refer to repetitions of a circuit in other forms of exercise.

For the purpose of this article, we will primarily focus on swimming laps, given it's the most frequent association, while also touching upon running.

General Principles of Exercise Prescription

Regardless of the activity, the amount of exercise you should do is guided by fundamental exercise science principles:

• FITT Principle: This acronym stands for Frequency (how often), Intensity (how hard), Time (how long), and Type (what kind of exercise). All these components interact to determine your overall training load.
• Progressive Overload: To continue making progress, you must gradually increase the demand on your body. This could mean more laps, faster laps, shorter rest periods, or longer overall durations.
• Individualization: Exercise prescriptions are not one-size-fits-all. Your current fitness level, health status, goals, and even personal preferences dictate what's appropriate for you.
• Specificity: Your training should be specific to your goals. If you want to improve endurance, you'll focus on longer durations; if speed, then shorter, faster efforts.

How Many Swimming Laps Should You Do?

This is highly dependent on your experience and goals. Here's a breakdown:

For Beginners (New to Swimming or Returning After a Break)

• Goal: Build water comfort, improve basic technique, and develop foundational endurance.
• Starting Point: Aim for 2-3 sessions per week.
• Session Structure:
  • Warm-up: 5-10 minutes of easy swimming or walking in the water.
  • Main Set: Start with 10-20 laps (total distance 250-500 meters/yards) at a comfortable pace. Break these down into smaller sets, e.g., 5 sets of 2-4 laps with 30-60 seconds rest between sets. Focus on consistent breathing and smooth strokes.
  • Cool-down: 5 minutes of very easy swimming or stretching.
• Progression: Gradually increase the number of laps per session by 2-4 laps each week, or reduce rest times, as you feel stronger.

For Intermediate Swimmers (Consistent Swimmers with Basic Technique)

• Goal: Improve cardiovascular endurance, increase speed, and refine technique.
• Frequency: 3-4 sessions per week.
• Session Structure:
  • Warm-up: 10-15 minutes (e.g., 8-12 laps) of mixed easy swimming, kicking, and pulling.
  • Main Set: 40-80 laps (1000-2000 meters/yards). This can be structured with:
    • Endurance Focus: Longer continuous swims (e.g., 4 x 10 laps with short rest).
    • Interval Training: Shorter, faster efforts with controlled rest (e.g., 10 x 4 laps at a moderate-to-hard pace with 30 seconds rest).
    • Technique Drills: Incorporate specific drills (e.g., catch-up drill, single-arm drill) for 10-20% of your main set laps.
  • Cool-down: 5-10 minutes (e.g., 4-8 laps) of very easy swimming.
• Progression: Increase total distance, swim laps faster, decrease rest intervals, or introduce more challenging interval sets.

For Advanced Swimmers (Competitive or Highly Experienced)

• Goal: Peak performance, specialized endurance, speed, and power.
• Frequency: 4-6 sessions per week, potentially with double sessions.
• Session Structure:
  • Warm-up: 15-20 minutes (e.g., 12-20 laps) with varied intensity and drills.
  • Main Set: 80-160+ laps (2000-4000+ meters/yards). Workouts will be highly structured with varied intensities:
    • Threshold Training: Sustained efforts at a challenging but maintainable pace.
    • VO2 Max Intervals: Short, very high-intensity efforts.
    • Pace Work: Practice race-specific pacing.
    • Recovery Swims: Lighter sessions to aid recovery.
  • Cool-down: 10-15 minutes (e.g., 8-12 laps) of easy swimming and stretching.
• Progression: Highly individualized, often guided by a coach, focusing on specific race distances, technique refinement under fatigue, and periodization.

How Many Running/Walking Laps Should You Do?

For running or walking laps on a track (typically 400m per lap):

• General Cardio/Warm-up: 2-4 laps (800m - 1600m) at an easy pace.
• Interval Training:
  • Beginner: 4-6 x 1 lap (400m) at a brisk pace with equal rest.
  • Intermediate: 6-10 x 1 lap (400m) at a faster pace with shorter rest, or 3-5 x 2 laps (800m) at a moderate-hard pace.
  • Advanced: More complex interval structures, including longer distances (e.g., 1200m or 1600m repeats) or shorter, faster sprints.
• Longer Runs: For endurance, it's often more practical to run for time or total distance rather than counting many laps on a track.

Factors Influencing Your "LAPS" Prescription

• Fitness Level: Always start where you are, not where you want to be. Overtraining can lead to injury or burnout.
• Specific Goals:
  • Endurance: More laps, longer duration, moderate intensity.
  • Speed/Power: Fewer laps, higher intensity, more rest between efforts.
  • Weight Loss: Combination of duration and intensity to increase calorie expenditure.
  • General Health: Consistency is key; aim for at least 150 minutes of moderate-intensity cardio per week.
• Time Availability: A shorter, more intense session can be as effective as a longer, less intense one, if structured correctly.
• Health Status & Injuries: Consult with a healthcare professional or physical therapist, especially if you have pre-existing conditions or injuries. Modifications may be necessary.
• Perceived Exertion (RPE): Pay attention to how your body feels. On a scale of 1-10, moderate intensity is typically 5-7. Don't push through sharp pain.

Monitoring Progress and Avoiding Overtraining

• Track Your Workouts: Log your laps, distance, time, and how you felt. This helps you see progress and make informed adjustments.
• Listen to Your Body: Fatigue, persistent muscle soreness, decreased performance, or irritability are signs you might need more rest.
• Incorporate Rest and Recovery: Rest days are crucial for muscle repair and adaptation. Consider active recovery (light activity) or passive rest.
• Periodization: Vary your training intensity and volume over weeks or months to prevent plateaus and manage fatigue.

Conclusion and Actionable Advice

There's no single "magic number" for how many laps you should do. The optimal amount is a dynamic target that evolves with your fitness journey.

1. Define Your Goal: What do you want to achieve (e.g., better endurance, faster times, general fitness)?
2. Assess Your Current Level: Be realistic about your starting point.
3. Start Gradually: Begin with a manageable number of laps and a comfortable intensity.
4. Progress Systematically: Slowly increase the number of laps, reduce rest, or increase intensity over time.
5. Listen to Your Body: Prioritize recovery and adjust your training if you experience excessive fatigue or pain.
6. Seek Expert Guidance: If you're unsure, consider consulting a certified personal trainer, swim coach, or kinesiologist. They can provide personalized programming tailored to your unique needs and goals.