6 x 50 m
Alternate crawl, breaststroke and backstroke.

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

 

 

4 X 50m 4 strokes
When learning to swim butterfly: 1 right arm movement, 1 left arm movement, 1 movement with both arms

It's important you use all the strokes to work on all your muscles.

8 x 25 m
Leg kicks. Quick pace in the 3rd and 6th 25m sections. 15s rest between each 25m length.

Using the board helps to stretch out your legs and work on your buttocks.

2 x 50 m
Breaststroke frog kicks.

Breaststroke builds up the inner thigh muscles.

4 x 50m:
50m crawl kicks
50m backstroke kicks
50m crawl kicks
50m butterfly kicks

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

 

Crawl all the time

Cardio training, for the heart and breathing.

 

Any stroke, gentle rhythm.

Warm down and recovery to lower your heart rate.

6 x 50 m Crawl
Crawl (3rd and 6th length backstroke) 15s rest between each 50m length.

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

2 x 50m
Breaststroke or backstroke

Heart work.

 

4 x 25m
Stroke of your choice, fast pace (start the first 25m slowly then speed up) 15 to 30s rest between each 25m.

Cardio-training

 

 

Continuous crawl
Alternate 25m with 3 breaths, 25m 5 breaths, 25m 3 breaths, 25m 3 or 7 breaths

Breathing work.