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Swimming Fitness Programme

Medium 19 items · 45 min
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testuser Published 1 month ago
Health

This 45-minute swimming fitness programme helps swimmers improve technique, build endurance, and structure interval training. It’s for recreational and competitive swimmers who want a practical pool session to track progress and develop key skills.

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  1. Assess current stroke technique — Watch or record a swim to identify strengths and faults.
  2. Record a 25–50m swim from poolside and underwater — Get above-water and underwater angles to review body position.
  3. Note three technique faults to fix next session — List top priorities (e.g., body roll, catch, kick timing).
  4. Do a 5-minute dynamic poolside warm-up — Arm circles, leg swings, shoulder activation, and light mobility.
  5. Swim a 300–400m easy pool warm-up focusing on steady breathing — Keep effort easy and focus on relaxed bilateral breathing.
  6. Do a 4x50m drill set to reinforce catch and rotation — Use drills to isolate technique faults identified earlier.
  7. Do 50m catch-up drill — Slow tempo; focus on full extension and timing of the catch.
  8. Do 50m fingertip-drag drill — Keep elbow high and feel the underwater recovery path.
  9. Do 50m single-arm drill each side — Work one arm at a time to improve stroke balance and rotation.
  10. Plan and swim an interval main set (e.g., 8x100m with 20s rest) — Choose aerobic or threshold focus and set consistent intervals.
  11. Do a pull set using a pull buoy (e.g., 6x100m steady) — Isolate upper body, maintain long reach, and count strokes.
  12. Do a kickboard kick set (e.g., 8x50m with strong tempo) — Focus on hip-driven flutter kick and steady tempo.
  13. Spend 10 minutes practicing flip turns and strong push-offs — Drill tuck, spot the wall, streamline, and a fast underwater kick.
  14. Review open water safety checklist before open-water training — Confirm buddy plan, visibility, currents, entry/exit points, and flotation options.
  15. Set a progressive lap target and plan a 5–10% weekly increase — Choose a realistic weekly progression for distance or intervals.
  16. Log session metrics: times, intervals, stroke count, RPE — Record numbers to track improvement and adjust workouts.
  17. Cool down with 200m easy swim and gentle stretches — Include shoulder, back, and hip stretches after the pool.
  18. Inspect and prepare gear: goggles, cap, fins, kickboard — Check for leaks, strap wear, and compliance with pool rules.
  19. Hydrate and refuel within 30 minutes post-session — Drink 250–500ml water and eat a 20–30g protein-carb snack.
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