200m crawl and backstroke (2 x 100) then 100m crawl and breaststroke (2 x 50) then 200m 4 strokes (4 x 50).

A gentle warm up to waken all your muscles and prevent any injury. Increase your rhythm gradually.

 

4 x 50 m
Crawl Pick up the pace in the last 5 metres. 15 to 30s rest between each 50m.

Works your breathing.

 

3 x 100 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.

3 x 100 m
Alternate crawl and backstroke.

Cardio training. Reinforcement of the buttocks and abs, and quadriceps and waist.

 

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 the upper body. Ideal for toning the chest and building up arm muscles.

 

4 x 50 m
Crawl. Pick up the pace for the last 50m.

Intensive workout with paddles and elastic band. They immobilise the whole lower body.

 

4 x 25 m
Quick pace.

 

 

Any stroke, gentle rhythm.

Warm down and recovery to lower your heart rate.

 

2 x 50 m
Alternate crawl and butterfly.

Exercises to improve your swimming technique.

 

 

5 x 100 m
2 lengths crawl, 1 backstroke (or breaststroke) then 2 crawl 20s rest between each 100m length.

Endurance and cardio training work.

 

Any stroke, gentle rhythm.

Warm down and recovery to lower your heart rate.

 

4 x 50 m
at a quick pace of your favourite stroke. 20s rest between every 50m.

Works your breathing.

 

Any stroke, gentle rhythm.

Recovery and warm down.