Take a lap in the pool above.

Swimming is as much a remarkable full-body workout as it is an essential skill. Whatever your skill level, you can benefit from the passion and dedication of our swim coaches, whether you need beginner lessons or an intensive program to prepare for your next (or first!) triathlon. All this and more are offered to you in our perfect penthouse pool - the coolest swim in downtown Toronto.

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What you need to know

heart Why it's good for me

Swimming is considered a great workout because, in order to complete the workout, you need to move your whole body against the resistance of the water. Swimming:


  • Keeps your heart rate up, while taking the impact stress off your body
  • Builds endurance, muscle strength, and cardiovascular fitness
  • Helps maintain a healthy weight, heart, and lungs
  • Tones muscles and builds strength
  • Provides a full body workout
  • Improves coordination, balance, and posture
  • Improves flexibility
  • Provides low-impact therapy for some injuries and conditions
clock Duration

If you're just beginning, strive to swim at least 20 minutes at a time. If you need to take breaks at each end of the pool, factor that into your swim time and plan to be in the pool for 30 minutes so you can actively swim for 20!


As your fitness improves, you'll be able to swim longer.

heartbeat Frequency

Like any other cardiovascular exercise, it is necessary for you to swim consistently to achieve the maximum results. We suggest you try to swim 3 to 5 times per week for 20 minutes or more per session.

barbell How to improve...

To include freestyle swimming as one of your regular cardiovascular activities, you need to have a strong swimming technique.


A few things you need to keep in mind:


  • Use a neutral head position
  • Do not lift your head to breathe
  • Swim on your sides
  • Breathe out in the water
  • Use a high elbow position
  • Do not overreach with your recovering arm
  • Use a two-beat kick for long-distance swimming
  • Do not push water forward
line-graph Results

How quickly you'll notice results from swimming depends on a number of factors, including how long and how far you're swimming, how many times a week you're getting into the pool, and how well you're eating.


Typically, you'll begin to see your results within 4 - 6 weeks of consistent swimming.

Our Aquatics Programs

Young woman with a swim cap on, leaning against the edge of the pool. Another man swims in the lane behind her.

Swimming Lessons

Our swim lessons cater to all levels, from beginners mastering new skills to those seeking advanced training for triathlons, and everyone in between. Both adults and kids can dive in and achieve your swimming goals with our comprehensive lessons.

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Young, strong woman doing the front stroke in a pool

Advanced Swim

Happening weekdays from 12:15 - 1:00pm, Members come together in the pool for a group swim practice. This is a Member run workout for those of an advanced swimming level, where you can step up your training in a fun and challenging setting. 

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