3 x 50m
Alternate breaststroke and crawl

A gentle warm up to waken all your muscles and prevent any injury. Relaxed swimming to raise your heartbeat gradually.

 

3 x 50 m
Alternate crawl leg kicks and breaststroke frog kicks.

Works the lower body. Breaststroke frog kicks build up inner thigh muscles and crawl kicks slim the legs and work on the buttocks.

2 x 50 m
Leg kicks

Exercises with fins mean more pressure, working the buttocks and abs more and slimming the thighs.

 

4 x 50 m
Fast crawl 30s rest between each 50m length.

Cardio training, for the heart and breathing.

 

4 x 25 m
Any stroke at a gentle rhythm, with one length on your back.

Warm down and recovery to lower your heart rate.

 

8 x 25 m
Alternate backstroke and crawl.

Works the upper body. Ideal for toning your chest, building up arm muscles and working on buoyancy.

 

4 x 25m (or 100m for the ambitious!)
Alternate backstroke and crawl

Works your breathing. By alternating your breathing, you learn to better control it.

 

Front crawl, alternating breathing after 3 and 5 movements.

Warm down and recovery to lower your heart rate.