Swimming Fitness Programme

19 items · Health · Medium difficulty · 45 min

Improve technique, speed, and endurance with this 45-minute swimming programme.

• Assess current stroke technique

  Watch or record a swim to identify strengths and faults.

• Record a 25–50m swim from poolside and underwater

  Get above-water and underwater angles to review body position.

• Note three technique faults to fix next session

  List top priorities (e.g., body roll, catch, kick timing).

• Do a 5-minute dynamic poolside warm-up

  Arm circles, leg swings, shoulder activation, and light mobility.

• Swim a 300–400m easy pool warm-up focusing on steady breathing

  Keep effort easy and focus on relaxed bilateral breathing.

• Do a 4x50m drill set to reinforce catch and rotation

  Use drills to isolate technique faults identified earlier.

• Do 50m catch-up drill

  Slow tempo; focus on full extension and timing of the catch.

• Do 50m fingertip-drag drill

  Keep elbow high and feel the underwater recovery path.

• Do 50m single-arm drill each side

  Work one arm at a time to improve stroke balance and rotation.

• Plan and swim an interval main set (e.g., 8x100m with 20s rest)

  Choose aerobic or threshold focus and set consistent intervals.

• Do a pull set using a pull buoy (e.g., 6x100m steady)

  Isolate upper body, maintain long reach, and count strokes.

• Do a kickboard kick set (e.g., 8x50m with strong tempo)

  Focus on hip-driven flutter kick and steady tempo.

• Spend 10 minutes practicing flip turns and strong push-offs

  Drill tuck, spot the wall, streamline, and a fast underwater kick.

• Review open water safety checklist before open-water training

  Confirm buddy plan, visibility, currents, entry/exit points, and flotation options.

• Set a progressive lap target and plan a 5–10% weekly increase

  Choose a realistic weekly progression for distance or intervals.

• Log session metrics: times, intervals, stroke count, RPE

  Record numbers to track improvement and adjust workouts.

• Cool down with 200m easy swim and gentle stretches

  Include shoulder, back, and hip stretches after the pool.

• Inspect and prepare gear: goggles, cap, fins, kickboard

  Check for leaks, strap wear, and compliance with pool rules.

• Hydrate and refuel within 30 minutes post-session

  Drink 250–500ml water and eat a 20–30g protein-carb snack.

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