Choose the best programme for your fitness and swimming level from the 6 listed below: You can download your sessions, print them and take them to the pool.

"I rarely swim, I don’t know what exercises to do, I’m exploring"

"I swim occasionally and enjoy being in the water"

"I swim from time to time and I want to get in shape and tone my silhouette"

"I swim twice a week and want to work on my endurance and muscle tone"

"I swim several times a week and I want to find out what I'm capable of and my endurance levels"

"I swim several times a week and I want to exceed in my training, get a cardio workout, and build up muscle strength"

A 3-minute warm-up from cold prepares your muscles and raises your body temperature before training to avoid injuries.

	Tip toes 15 times + 5 times left foot and 5 times right foot.		10 chest rotations in both directions.
	20 small jumps.		20 shoulder rotations.
	5 to 10 bends.		10 neck rotations, very slowly, in both directions.
	10 hip rotations in both directions.		If you're really motivated, add in 10 ab crunches and 5 press ups.

To make good progress at swimming, your body must respond to the demands of exercise. To prepare for exercise, you should train regularly but also eat a balanced diet on a daily basis.
Foods are grouped into several families according to their nutritional contributions.
All families should be represented in every meal.

Here is a table to provide everyday guidance:

6 FOOD FAMILIES	BENEFITS FOR YOUR BODY
Fruits and vegetables	Provide vitamins and fibres which regulate bowel movements.
Meats, fish and eggs	Contribute to muscle and organ cell renewal.
Starchy foods	Generate essential energy which will be gradually redistributed during exercise.
Dairy products	Provide calcium, needed for strong muscles.
Sugars	Generate instantly usable energy.
Fats	Particularly provide the vitamins needed to fix calcium.
Water	Hydrates your body and contributes to waste elimination.

Great tips for your sports lunch breaks!
If you choose to swim during your lunch break, eat a snack 90 minutes before you start training.
Examples of suitable snacks for athletes: An energy or cereal bar, a banana (not too ripe).

Do not neglect nutritional intake after your swimming session in order to replenish your energy reserves and avoid tiredness and hunger during the afternoon.
Example of an easy-to-prepare lunch which helps to replenish energy stocks: A salad made up of a starchy food (rice, pasta, lentils), raw or cooked vegetables, protein (pieces of chicken
or fish, cubed ham), a dairy product (cubes of cheese, a cottage cheese sauce), a piece of fruit, a yoghurt.

Themes : swimming coaching, Swimming programme, 1000 m swimming, 2000 m swimming, 3000 m swimmng, swimming exercices, training, swimming session, muscular reinforcement, cardiotraining, warm up, training exemple, swimming advice.