Swim
Equinox Exclusives
Hydro Athlete
An intense water fitness workout. Interval training, low-impact plyometrics, and power moves designed to improve cardiovascular fitness, muscular endurance, strength, and flexibility.
Aqua Sport
Increase power in this aquatic strength and conditioning class. Push, pull, and press against water resistance with cardio and strength exercises designed to maximize your power.
Swim: Basics
Learn the fundamentals of swimming, focusing specifically on freestyle. This entry-level class features skills and drills that develop technique, confidence, and efficiency in the water.
Swim: Pro
Challenge your skills in an intermediate/advanced team-based class. Train like a pro, and focus on drills, technique, stamina, strength, and form. Must be able to swim 100 yards freestyle for the hour.
Our Pools
Hot + Cold Plunges
Rooftop Sanctuaries
Expansive Lap Pools
Saltwater Pools
Refresh the Senses
Steam Rooms for skin hydration
Saunas for muscle recovery
Hot + Cold Plunges for inflammation relief
IV Drip Therapy for hydration and energy
Explore Every Format
FREQUENTLY ASKED QUESTIONS
Swimming challenges the body as an integrated system, requiring coordination between the upper body, lower body, and core with every lap. The result is a full-body workout that improves endurance, supports mobility, and reinforces the connection between breath and movement. Because the water reduces impact while increasing resistance, the experience can feel both physically demanding and deeply restorative. That balance is part of what makes it so effective: it can sharpen cardiovascular capacity, support recovery, and help the body move with greater efficiency. For athletes looking to carry that strength beyond the pool, functional training for swimmers can be a natural extension of the practice.
Calorie burn in the water depends on factors like stroke, pace, duration, and overall intensity. Faster intervals and more demanding techniques typically require more energy, while steady laps can offer a more restorative endurance challenge. What makes swimming especially effective is that it delivers cardiovascular work, muscular engagement, and controlled movement at the same time. It is a low-impact format that supports performance without adding unnecessary stress to the joints, making it a smart option for both conditioning and recovery.
It can help strengthen and define the body by creating constant resistance through the water. Each stroke pattern recruits major muscle groups across the shoulders, back, core, glutes, and legs, helping build muscular endurance and total-body control over time. While it may not replace dedicated strength training, it can be a powerful complement to it—especially for anyone looking to improve movement quality, stamina, and resilience. For those refining technique and confidence in the water, a Swim: Basics class at Equinox can help create a stronger foundation for both performance and progress.
No. For lane swimmers, Equinox offers Swim: Basics, Swim: Skills + Drills, and Swim: Pro. For those who don’t swim, Equinox offers head-above-water classes where one does not need to submerge underwater throughout the entire experience — Hydro Athlete and Hydro Sculpt.