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1. Warm up

Swim with a 20-second rest between each length:

  • 1 length front crawl or breaststroke
  • 1 length front crawl kick
  • 1 length front crawl or breaststroke
  • 1 length front crawl kick

SwimTip: Grab your float, hold it in front of you and kick away

 

2. Main set

  • Swim 8 lengths front crawl or breaststroke with a 15-second rest in between each length

SwimTip: Push yourself! Try to go faster with each length

 

3. Cool down

Swim with a 20-second rest between each length:

  • 1 length front crawl or breaststroke
  • 1 length front crawl kick
  • 1 length front crawl or breaststroke
  • 1 length front crawl kick

SwimTip: Stretch your legs and keep your ankles loose and flexible

Swimming in a 50m pool?

You’ll need to amend your session anywhere you see the following:

  • means halve the number of lengths
  • means don’t include these lengths in your swim

What you’ll need for this session:

  • Roughly 20 – 30 minutes (depending on stroke)
  • Goggles (optional)
  • Float
  • Drinks bottle
  • Swimming hat (optional)
  • Energy bar (optional)

Did you know? 30 minutes of breaststroke can burn up to 367kcal vs. 30 minutes walking at 2mph which burns off up to 75kcal

Total distance for session:

25m pool – 16 lengths
50m pool – 8 lengths

= 400m

 

Don’t forget

Log your training and chart your progress with the training log