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. We also offer AquaFit classes - an increasingly popular option - as well as weekend programs and swimming for youth and families. All this and more are offered to you in our perfect penthouse pool - the coolest swim in downtown Toronto.

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 are:

  • 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.

Welcome to the Toronto Athletic Club


People swimming in a lake, as part of a triathlon

Triathlon Training

The Toronto Athletic Club is home to a large and very dedicated contingent of triathletes. Our team of coaches and trainers provide holistic guidance and training programs designed specifically for your needs - whether you're a first-timer or a triathlon veteran. Training includes short- and long-course triathlon programs, two coaches, video analysis, nutrition, and race advice.

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Woman in the Penthouse Pool at the Toronto Athletic Club

Aquatics Training

We offer one-on-one and small group instruction for learning to swim, stroke improvement, and triathlon training. Our programs are open to Members and the children of Members.

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Woman swimming in our Pool

Masters Swim

With our competitive Masters Swim Program, you'll be directed with scheduled workouts and coached sessions designed to improve your technique or to get you ready for competition.

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Aquafit class

AquaFit Classes

Exercising in the water is great for the body - it provides a well-balanced workout that improves all major components of fitness. Buoyancy reduces the impact on your body, making it easier on the joints, while the water's resistance gently challenges the muscles. Our AquaFit classes offer something different for all fitness levels - whether you're a beginner, a non-swimmer, or an advanced athlete.

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Girl swimming underwater in the Pool

Kids Swim Lessons

This program guides children to develop water fluency and stroke technique in a safe and nurturing environment. Completion of this program leads participants into a competitive standard of swimming with an alternative option of Lifesaving.

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Meet our Aquatics Team

Our Aquatics team is comprised of experienced and fully certified instructors, each with their own specialized skills. They will teach you the basics, prepare you for your upcoming triathlon, and everything in between.


Personal Trainer & Triathlon Coach


Members swimming in the Toronto Athletic Club pool

  • Take advantage of our spectacular penthouse pool.

  • I am already a member of the Toronto Athletic Club