years ago, when i was tchng at a community college, I was allowed to use facilities and used the pool often to swim and condition myself which was a fe wmonths post op ACL

there was a swim coach there who was working w/ a few kids, sounded to have a european accent and he had them do high speed swims, rhythmic swims, and did the jumping dips at the end of many laps

man, he had these kids working hard, using intervals and various swim strokes

he also had them do laps where only legs were used or only arms were used

I tried a lil’ when he left and got my ass kicked!
ha ha