Anaerobic three times a week 1-2 times aerobic.

2) Exercise 3-4 times a week, each time 1 part, and swim for 30 minutes.

Exercise 3-4 times a week, anaerobic+aerobic.

Regarding the efficient combination of swimming and fitness, combined with previous experience, I think swimming and equipment exercise can complement each other and promote each other:

Swimming improves the cardiopulmonary ability to strengthen the oxygen supply ability of blood to muscles during instrument exercise;

Long-term physical and mechanical exercise to strengthen muscle endurance;

Swimming consumes a lot of calories, which is beneficial to control body fat.

Swimming will strengthen the core strength of the body and keep the balance and coordination of equipment exercise;

Swimming in water and water wave massage have a very significant effect on muscle stretching and relaxation after instrument exercise;

Swimming will use the whole body muscles, plus water wave massage, which will help to polish the muscle lines and exercise the details that the equipment can't practice, so the average swimmer's body is more symmetrical and beautiful than the big man who simply practices the equipment;

Equipment exercise is mainly helpful to improve the strength, explosiveness and speed of swimming.

Freestyle uses triceps brachii to stroke, which can strengthen the strength of training muscles through instruments, such as narrow bench press and parallel bars flexion and extension;

Breaststroke kicking can improve efficiency by squatting;

In butterfly stroke, you need to practice paddling and belly rolling more, and use trapezius muscle, back muscle and abdominal muscle to whip the water.

Only when your muscle mass reaches a higher level can your swimming level be by going up one flight of stairs.