Go Swimming has everything you need to know about swimming. If you are a parent, a non swimmer or just want to improve your technique this is the section for you.

In British Swimming you will find information about the world of high performance sport, including the disciplines of Swimming, Diving, Synchronised Swimming, Water Polo and Para-Swimming.

The ASA is the governing body for the sport in England. In this section you will find all you need to know about joining a club or competing in England and becoming a swimming teacher or coach.

The IoS delivers the ASA’s courses and is a member organisation. Whether you are a teacher, coach, employer or club you will find everything you need to know about qualifications or educating your workforce.

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Beginner To Intermediate Training Plan

Beginner To Intermediate Training Plan

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Training for an open water swim? Work on your speed, strength, endurance, technique or recovery with our specially-designed Training Plans.

Whether you are new to Open Water or looking to improve, the Swimfit training plans can help.

Designed by the experts at the ASA, the plans will help you focus on speed, strength, endurance, technique and recovery to maximise your open water ability.

Register and set yourself a distance challenge in MySwimfit. Then log your swims as you work through the plan. Try choosing one of the British Gas Great Swims.

Use our Open Water Techniques section to help incorporate outdoor practice into your pool sessions.

Access the plans by clicking on the buttons below. Or click here to download a PDF if you want a print-out for your fridge!

Strength
Endurance
Speed
Recovery
Technique
Strength
Session Area Session Set Effort Level Rest Period
Warm Up Swim 6 x 2 lengths alternating between front crawl and backstroke every length. Easy 30 seconds after every 2 lengths
Main Set Using a pullbuoy, swim 4 lengths backstroke, 6 lengths front crawl, 4 lengths any stroke then 6 lengths any stroke. Moderate / Strong During 4-length sets, rest for 20 seconds after each length. During 6-length sets, rest for 20 seconds after every 2 lengths.
Cool Down Swim 4 lengths double-arm backstroke. Very Easy 30 seconds after each length.
Endurance
Session Area Session Set Effort Level Rest Period
Warm Up Swim 4 lengths standard front crawl, 4 lengths front crawl kick with kickboard then 4 lengths front crawl arms with pullbuoy. Easy 30 seconds after every 4 lengths.
Main Set Any stroke pyramid swim, starting from 1 length progressing to 2, 3 then 4 lengths continuous then back down to 1 again. Moderate / Strong 20 seconds before every step in the pyramid.
Cool Down Swim 12 lengths alternating between any two strokes every 2 lengths. Very Easy 30 seconds after every 2 lengths.
Speed
Session Area Session Set Effort Level Rest Period
Warm Up Swim easily for 9 minutes (maximum 300m) using a variety of strokes. Easy Take rest intervals when required.
Main Set Swim 3 lengths front crawl (sprinting the first half of each length only) then 2 lengths easy effort any stroke.
Repeat set for backstroke then any stroke.
Moderate / Strong 2 length easy effort will allow pulse rate to drop. If still struggling, take 30 seconds after each 2 length easy effort.
Cool Down Swim 3 lengths front crawl. Very Easy  
Recovery
Session Area Session Set Effort Level Rest Period
Warm Up Swim 6 lengths double-arm backstroke then 6 lengths long glide breaststroke, aiming to reduce the number of strokes taken on each length. Easy 30 seconds after every 2 lengths.
Main Set Swim 6 lengths catch up front crawl then 6 lengths breaststroke with 2 kicks for every pull. Moderate 20 seconds after every 2 lengths.
Cool Down Swim easily for 5 minutes (maximum 200m) using a variety of strokes. Very Easy Take rest intervals when required.
Technique
Session Area Session Set Effort Level Rest Period
Warm Up Swim 12 lengths alternating between any two strokes every 3 lengths. Easy 20 seconds after each length.
Main Set Swim 7 x 2 lengths front crawl.
Alternate 1 length catch up stroke and 1 length full stroke.
Moderate 30 seconds after every 2 lengths.
Cool Down Swim 3 lengths double-arm backstroke then 2 lengths any stroke. Very Easy 30 seconds after third length double-arm backstroke.

Talk

  • 4

    9.21am 12th June 2012
    chazsizeland

    Just a quick question, is this designed to be completed in a 25m or 50m pool, or does it not really matter? Thanks

  • 3

    1.01pm 19th January 2012
    Brendan BUSH from Cardiff, Wales, U.K.

    Can the comment from “James from USA” be removed as SPAM please?!

  • 2

    12.46pm 17th January 2012
    Brendan BUSH from Cardiff

    Yes, I am more of an advanced, or intermediate, swimmer, but have never done an open-water swim, but would be interested in a training programme for it.

  • 1

    5.35am 19th July 2011
    pauline from middleton in teesdale

    do you have anything for those that are past intermediate and need to up their training

Go Swimming has everything you need to know about swimming. If you are a parent, a non swimmer or just want to improve your technique this is the section for you.

In British Swimming you will find information about the world of high performance sport, including the disciplines of Swimming, Diving, Synchronised Swimming, Water Polo and Para-Swimming.

The ASA is the governing body for the sport in England. In this section you will find all you need to know about joining a club or competing in England and becoming a swimming teacher or coach.

The IoS delivers the ASA’s courses and is a member organisation. Whether you are a teacher, coach, employer or club you will find everything you need to know about qualifications or educating your workforce.

Accessibility - Text Only - Display Options - Accessibility

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