You can watch from the beginning for 7 minutes then jump to 1 hour 1 minute mark and watch final comments and thank you notes.. If you are "trust but verify" person, you can watch the entire video. Enjoy! First part: Puget Sound beneath the waves and its Gardens of Eden from the perspective of Scuba Diver & Underwater Photographer. Second part: How to maintain fitness in a swimming pool in order to increase safety for Scuba Diving & Underwater Photography in Puget Sound. Narration: Leading by example: In general, if you want to be healthy & fit, you need to do something about it. Eat balanced food, exercise with Cardiovascular workout (also referred as Aerobic speed) where your heart rate is elevated to 80% of your maximum heart rate for your age category. I am not competing with anyone and have no desire to train to break any records, I am a man past mid 40s who just tries to maintain fitness & health. I am in “maintenance mode”. ++++++++++++++++++ It is actually cheaper to maintain health & fitness than neglect it. I do not take any drugs, nor medicine, nor supplements. I eat variety of foods without restrictions, try to focus on none processed and fresh foods & fish. I eat slowly and sleep as much as my body wants (5 – 7h). +++++++++++++++++++ I swum in the video 57 minutes (excluding time for putting on off accessories), 2850 yards (2.6 km, 1.6 M) changing styles, working out legs & arms. If I swim in the lake, I swim about 3 km (1.8M) in 1h in freestyle. US Master Swimmers Men Age Group 45-49 swim freestyle 2.5 km in about 37-48 min (Top 8 athletes in 2015 in Long Distance National Championship) while I swim it in about 50 min also freestyle. ++++++++++++++++++ Everybody is a bit different and my example is only as a reference. You can swim, jog, do some other exercises regularly elevating your heart rate to cardio / aerobic workout. It is totally up to you how much, how long & how frequent. Please check with your doctor first if you are OK for Cardio / Aerobic intensity of workout. Have I ever been a competitive swimmer? No. Have I ever competed in swimming? No, with the exception of 1 event. ++++++++++++++++++ My friend requested me to train as his motivational buddy for Beaver Lake Sprint Triathlon more than a decade ago. He got sick and I ended up participating without him  I use to be a Senior Life Guard (Starszy Ratownik WOPR) working during summers in Poland for about 10 years in my youth and early adulthood. +++++++++++++++++++++++++++ My weekly most popular routine: Part 1: 20 min – freestyle (some refer to it also as front crawl), Part 2: 2 *10 min – freestyle arms then legs workout (150 yards – freestyle legs with the board then remaining 6 min arms only workout) Part 3: 20 min – altering 50 yards butterfly stroke (some refer to it also as dolphin crawl style but there is actually another style with this name) and 50 yards breast stroke (some people refer to it as a “classical” stroke /style). +++++++++++++++++++++ For the sake of the video I shortened Part 1 to 12 min and extended Part 2 accordingly. +++++++++++++++++++++ Special Thank You Notes! Thank you JAC (Juanita Aquatic Center) / Juanita High School Life Guards for allowing me to record this video. You Girls & Guys are the most passionate, friendly & energetic Life Guards I ever met! Thank you to my youngest Son – Tom Skoczylas for patiently & diligently recording this video. Tom has been my best supported since he was about 10 months old. I think I need to dig out that old 15 year old video. Thank you to my Friend & Mentor: Jan Kocian who not only showed me the beauty of Underwater Paradise of Puget Sound, Whidbey Island Critters but also helped me to become better Scuba Diver and Underwater Photographer. He is also Considered Walt Disney of Underwater World with his stunning cartoons. He also took those amazing pictures of me at the beginning of this video. Thank you to my Friend Jean Geiger for taking my picture and video with Peggy Seeger and allowing me to use it. Marek is known as “Marek Sk” in Scuba Diving and Underwater Photographer Forums of Puget Sound, as “Mark the Pole” in Maritime Music Circles and as “Marek Piotr Skoczylas” in Wisdom Seeking Circles. Also the author of the book: “Wisdom of the Sages and ordinary folks from around the world”. Thank you for Watching !