training

A session template — warm-up, drills, main set, cool-down — with three difficulty levels. Turn up at any public pool and know exactly what you are doing.

Most advice on swimmers’ nutrition is written for full-time athletes. Here is how to eat around an early-morning or after-work pool session, in Singapore, realistically.

Deep water aerobics is done in water over your head, wearing a flotation belt. Here is what a class actually involves and who should check with a doctor first.

Water polo needs water you cannot stand in. Where to find it, what a club will ask of you, and why the eggbeater kick decides everything.

A pregnant can swim safely in most pools, but not every pool suits pregnancy. What to check for water temperature, entry steps, deck grip and lifeguard cover.

A water skill game should build real water competence, not just noise. Games that work at a public pool, what most facilities ban, and the safety rules that matter.