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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The Swim Plan

The Swim Plan

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I registered on the British Gas Swimfit website and after choosing which program was best for me I picked a few sessions from it that I thought would be best suited to my purpose.

The Swim Plan

I registered on the British Gas Swimfit website and after choosing which program was best for me I picked a few sessions from it that I thought would be best suited to my purpose

The website also provides useful tips for improving the efficiency of your stroke, when to exhale and gives the option to print the session (so you don’t forget).

Session 1

After focusing on my legs in my first gym session of the weeks, my associated swim session will be focused largely on the upper body.

Session Area Session Set Effort Level Rest Period
Warm Up Swim for five minutes alternating between front crawl and backstroke every length – without resting. Easy After the five minutes until your breathing returns to normal.
Main Set Hold a float between your legs and just use your arms for 8 lengths using your favourite stroke. Moderate Up to 15 seconds after each length.
Main Set Swim eight lengths using the same stroke as above. Moderate Up to 15 seconds after each length.
Swim Down Swim 12 lengths alternating between your two favourite strokes every length – without resting. Easy Not Applicable

Session 2,3 and 4

Days two, three and four will be targetting upper body muscles in the gym so the corresponding swim sessions will main sets of full swimming and leg kicking.

Session Area Session Set Effort Level Rest Period
Warm Up Swim for five minutes alternating between front crawl and backstroke every length – without resting. Easy After the five minutes until your breathing returns to normal.
Main Set Hold a float in front of you and kick for six lengths using any stroke. Moderate Up to 15 seconds after each length.
Main Set Swim eight lengths using the same stroke as above. Moderate Up to 15 seconds after each length.
Swim Down Swim 12 lengths alternating between your two favourite strokes every length – without resting. Easy Not Applicable

Alternative 'simpler' Session

Here's a simpler session if you're looking to 'gym then swim' but aren't confident in your swimming skills quite yet.

Session Area Session Set Effort Level Rest Period
Warm Up Swim for three minutes using front crawl, backstroke or breaststroke – without resting. Easy Up to one minute after the three minutes.
Skill Development Swim four lengths using either front crawl, backstroke or breaststroke. Moderate 30 seconds after each length.
Main Set Swim six lengths using the same stroke as above. Moderate Every two lengths until your breathing returns to normal.
Swim Down Swim for three minutes using any stroke - without resting. Easy Not Applicable

 

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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