Basic Swimming Fitness:

Aim: Aerobic Training.

Type: High volume, low intensity with short recovery. Some speed work added for neuromuscular training,

Warm Up - 700m

4 x 75m Swim :20 sec rest.

2 x 75m Kick :30 sec rest. e.g. Side/Front/Side

2 x 75m Swim Drill. e.g. alternate single arm left/right and catch-up :20 sec rest.

1 x 50m Backstroke.

Session One - 2000 meters

2 x 50m with 15sec Rest 

First 50m as 25m fast 25m easy, 15sec rest: Second 50m at low intensity.

2 x 100m with 30sec Rest 

Increase pace over first 100m, 30sec rest: Second 100m at low intensity.

2 x 150m with 30sec Rest 

First 150m as 25m fast 25m easy and repeat, 30sec rest: Second 150m at low intensity.

2 x 200m with 45sec Rest 

Swim both sets at low intensity.

2 x 500m with 15sec Rest 

500m at low intensity.

Session Two - 1800 meters

6 x 300m with 45sec Rest 

First, third and fifth at low intensity; the second, fourth and sixth at race pace.

Session Three - 2250 meters

3 x 750m with 90sec Rest 

Low intensity aim to keep pace even over each set.

Warm down - 400m

4 x 50m kick with 20 sec rest

4 x 50m own choice swim or drill with 20 sec rest.

Aim to get maximum distance per stroke of 60 to 66 per minute on easy swims increasing to 75 to 80 strokes per minute on faster swims. Maintain a good rhythm, focusing on your swimming technique.