In a five-minute routine, a synchronized swimmer may spend up to a minute underwater without coming up for air. At the same time, they are using their arms and legs to suspend themselves in the water. It's similar to running underwater while holding your breath at the same time. The most important piece of equipment for synchronized swimming is the nose clip. Although it may seem unusual, the nose clip is vital in importance because it prevents water from entering the nasal cavity during the upside-down movements and also allows the swimmer to stay underwater for longer lengths of time.
Synchronized swimmers practice eight hours a day, six days a week.
Approximately six hours are spent in the water and an additional two hours on land with cross training exercises such as lifting weights, biking, running or aerobics. Synchro requires both anaerobic and aerobic strength. The anaerobic and aerobic systems are the major energy systems. The difference between the two is that the anaerobic systems do not use oxygen to break down carbohydrates, whereas the aerobic system uses oxygen to produce energy from carbohydrate and fat. At the start of exercise the body uses the anaerobic systems.