16 x 50 m
Alternate crawl and backstroke.

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

 

 

4 strokes one after the other.

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

 

 

8 x 50 m
Alternate crawl leg kicks and breaststroke frog kicks. 20s rest between each 50m.

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

 

 

Any stroke, gentle rhythm.

Warm down and recovery to lower your heart rate.

 

4 x 100 m
Crawl, fast pace 20s rest between each 100m, then 1 min rest.

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

 

6 x 50 m
Stroke of your choice 20s rest between each 50m.

Endurance and cardio training work.

 

2 x 100 m
4 strokes 20s rest between each 100m.

 

 

4 x 25 m
Crawl, fast pace.

 

 

Any stroke, gentle rhythm.

Warm down and recovery.

 

Crawl all the time. Breathing every 3 then 5 strokes.

Ideal for toning the chest and building up arm muscles.

 

4 x 50 m
Crawl

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

 

Hybrid stroke:
- crawl arm movement and breaststroke frog kicks
- breaststroke arm movement and butterfly leg kicks

Fun session.

 

8 x 50 m
Alternate crawl and backstroke Rest for a few minutes by the wall.

Works your breathing. Reinforcement of the buttocks and abs, and quadriceps and waist.

 

50 m
Quick paced crawl then finish with 150m recovery.

Warm down and recovery.