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 25 m
Alternate the 3 strokes.

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

 

6 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 50 m
Any stroke at a gentle rhythm, with one length on your back.

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
Crawl

Ideal for building upper body muscles.

 

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

 

 

Any stroke, gentle rhythm.

Warm down and recovery to lower your heart rate.

 

 

Crawl all the time Alternate breathing 3/5 strokes then 3/7 strokes.

Works your breathing. Relax on the last 50m to recover.