Choose the best programme for your fitness and swimming level from the 5 listed below: You can download your sessions, print them and take them to the pool.

"I don't swim very often, and I don't know which exercises to do or how to train"

"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"

Before getting in the water, it's a good idea to warm up first. Swimming uses all your body's muscles, so here is a typical warm up. Start with your legs and move all the way to your neck, which will warm up all your muscles without missing any out.

	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.

Thematic : 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.