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1 1 GET speedo fit swimming PROGRAMME - performer

2 get speedo fit swimming PROGRAMME For those who have the will to Get Speedo Fit, this easy to follow workout plan is a great way to make the most of your time in the water, and to reach your fitness goals. As well as helping to improve stamina and muscle tone, swimming is also a great cardiovascular activity and the best choice for an all-over body workout. Swimming also vastly improves fitness, whilst virtually eliminating impact on joints and muscles. This programme will help you to improve your swimming technique and physical conditioning, with several different types of Main Set options to ensure a varied and complete workout. Please note that all distances throughout the programme relate to a standard 25m pool. There are two session lengths to choose from - Short and Long: *Choice of Swim / Cardio, Pull / Arms and / or Kick / Legs This is the Get Speedo Fit Swimming Programme Performer level aimed at helping those who can swim long distances to develop speed and technique. This is the third level of the programme, so if you find this a little too difficult, you may wish to check out the earlier stages. The Starter level is aimed at beginners or those who haven t swum for a long time, and demonstrates the basics of fitness swimming. If you can swim around 20 lengths but need some extra help, check out the Improver level. WARM UP WARM UP (15mins) POOLSIDE (3 mins): Get your blood pumping by gently swinging your arms at poolside in readiness for your strokes in the pool. Move your hips in a circular motion in readiness to swim the. Get your legs, feet and ankles moving in preparation to take up the toes pointed streamlined leg position whilst swimming. IN POOL (12 mins): m easy m easy (Try to focus on your technique, the length of your stroke, and the glide) m easy Backstroke 4. 50m Breaststroke arms with legs 2

3 PERFORMER MAIN SETS Choose your workout Swim/Cardio, Pull/Arms, or Kick/Legs remember to vary your workout and to pick two different main sets if you are doing a Long 60 minute session! SWIM / CARDIO (15mins) For this main Set, simply repeat the following 150m combination 4-6 times: 25m Rest 10 50m Rest 10 75m Rest 45 Time for each additional length should be the same as the first 25m. Work through as far as possible for 15mins duration Fatigue sets in after the 50m due to so little rest; you will have to keep working hard to push yourself to meet the 75m aim. Try adding Speedo Unisex Reversible Drag Shorts if you want to work harder. PULL / ARMS (15mins) To get the most benefit from this workout, you will need the following Speedo Training Aids: Finger Paddles Speedo Elite Pullbuoy First, swim a 100m Fists Swim alternate lengths, as follows: For the first lap, swim with your right hand fist clenched, and your left hand in the normal position For the second lap, keep your left fist clenched, and your right hand in the normal position. (Rotate on this basis for every lap) 100m SPS (Single Paddle swimming) Front Crawl with a Finger Paddle: Swim the first 50m with your right hand in its normal position, and the left hand with the Finger Paddle Swim the second 50m with your left hand in its normal position, and the right hand with the Speedo Biofuse Finger Paddle 100m Fists Front Crawl swimming with a pull buoy: Swim 6 strokes with the fists clenched straight into 6 strokes with the normal hand position. The lack of legs will see you involve the hands and arms more Hand Strength Routine: Repeat the following 100m Front Crawl session 3-5 times. Rest 20 between swims, feel the hands getting bigger as you progress until you almost feel like you have paddles on for the full stroke 25m FISTS Front Crawl - try to minimize the hands slipping through the water by keeping the forearm vertical 25m POINTING - Fist clenched but point the index finger 25m OK HAND Front Crawl - With the index finger and thumb lightly touching 25m FULL STROKE Feel a powerful stroke made more efficient with the sensation of invisible paddles on! Rest 20 Work through as far as possible for 15mins duration By subtracting a key part of the swim stroke (the hands) the body is very clever at adapting and making the good parts stronger or more effective. Add a Speedo Centre Snorkel so you can watch how your hands and arms move underwater. KICK / LEGS (15mins) Start in the deep end and repeat set 3-5 times with Speedo Biofuse Fins (small flutter) with float with arms folded over chest with elbows raised to surface with arms above head Work through as far as possible for 15mins duration Make sure your pool is deep enough to accommodate a with fins! Work the legs hard to keep the chin above the water on the kick section, as you add/remove the equipment try to maintain the same height in the water. Try adding Speedo Unisex Reversible Drag Shorts if you want to work harder. 3

4 WARM DOWN WARM DOWN (5mins) After a period of hard work the body produces by-products that leave you fatigued and sore. A warm down will aid recovery from a tough training session by clearing these by-products from your blood stream. This should be an easy wind-down. 50m of double arm Backstroke with a pull buoy 100m of with fins, paddles and Speedo Centre Snorkel (easy) 50m of Breaststroke 100m of with fins, paddles and Speedo Centre Snorkel (easy) Adding some Speedo Training Aids to improve your swim when fatigued helps promote great technique being carried over into your next session. SWIM EQUIPMENT DETAIL Find out how Speedo Training Aids and Equipment can help to tone different areas of your body in the pool, as well as boosting your strength, endurance, technique and the calorie burning potential of swimming. HAND PADDLES: FINS: Power Paddles increase the size of the hand, helping you to hold more water and increase resistance and improve technique. Speedo Finger Paddles are the smallest paddle from Speedo. They improve your awareness of how much water you catch in your hands during the stroke, as well as providing a small amount of resistance. The Speedo Biofuse Training Fins help increase kick propulsion to develop better flexibility in your ankles. They will help you move through the water more effectively if your kick is a weaker part of your stroke. 4

5 SWIM EQUIPMENT DETAIL PULL BUOY: KICKBOARD: PULLKICK: Pull Buoy increases arm focus and improved arm propulsion. Placed between your thighs, it can be used to add an additional workload to the arms for a greater training effect and help to maintain a flat swimming position without any leg kick. Kickboard can be used to isolate the legs to improve kicking technique and leg strength. Hold the kickboard with both hands stretched out in front of you and use only your legs for propulsion. Pullkick combines elements of a kick board and a pull buoy and reduces the number of items that you need to take to the pool. There is enough buoyancy for the float to be used to lift the legs if used as a pull buoy and also enough to support the arms during kicking. CENTRE SNORKEL: The Speedo Centre Snorkel allows you to keep your head still during normal swimming, leaving you to concentrate on stroke technique and not breathing. DRAG SHORTS: The Speedo UNISEX Reversible Drag Shorts are baggy shorts that are made from a mesh material that will create lots of drag. Worn over your swimsuit, they increase the effort required to swim, ensuring that your cardiovascular system and muscles are working harder. 5

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