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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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The Gym Plan

The Gym Plan

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I’ve altered my gym routine so it can be completed in around 20 minutes as a high intensity workout with a four day split.

The Gym Plan

I've altered my gym routine so that it can be completed in around 20 minutes as a high intensity workout with a four day split.

The first day's focus is on legs, the next three on the major muscles of the upper body. I will keep my rest between sets and exercises to around 60 seconds, focusing on form and technique, not rushing but trying to maintain a high intensity.

If you're trying your own 'gymming then swimming' routine but don't know much about the gym, there are some good gym exercises for swimming on the British Gas Swimfit website.

Day 1: Legs

  1. Leg Press – three sets of eight
  2. Hamstring Curls – three sets of eight
  3. Calf Raises – three sets of eight
  4. Squats – four sets of six

Followed by Swimfit session 1.


Day 2: Chest and Triceps

  1. Incline Dumbbells – three sets of six
  2. Rope Pulldown – three sets of six
  3. Tricep Dips – three sets to failure
  4. Flat Bench – three sets of six
  5. Skullcrushers – three sets of 12

Followed by Swimfit session 2.


Day 3: Back and Biceps

  1. Barbell Bicep Curls – three sets of six, one set of 15 (light)
  2. Seated Row – four sets of six
  3. Preacher Curls (back of bench) – three sets of six
  4. Bent Over Row (one arm) – three sets of six
  5. Close Grip Pull-Ups – to failure

Followed by Swimfit session 3.


Day 4: Shoulders and Lats

  1. Military Press – three sets of six
  2. Wide Grip Pull-Ups – three sets of 10
  3. Dumbbell Side Raises – three sets of six
  4. Lat Pull Down (closer grip) – three sets of six
  5. Shrugs – three sets of 10

Followed by Swimfit session 4.


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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