For swimming, go to the National Acquatic Centre,
Bukit Jalil. It's free at the following time:
8am-9.15am
9.45-11am
4pm-5.15pm
5.45pm-7pm
For squash, go to the National Squash Centre,
Bukit Jalil. It's free at the following hours:
8.30am-11.30am
3.30pm to 7.30pm