1 GET speedo fit swimming PROGRAMME - improver
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 Improver level most suitable for those who can swim around 20 lengths of a 25m pool, but need some extra help. This is the second level of the programme, and follows the Starter level, which is aimed at beginners or those who haven t swum for a long time. If you find you can get through the first two levels easily, try the advanced Performer level ideal for developing speed and technique for those who can swim long distances. 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): 1. 200m easy 2. 150m easy (Try to focus on your technique, the length of your stroke, and the glide) 3. 100m easy Backstroke 4. 50m Breaststroke arms with legs 2
IMPROVER 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) Snorkel (optional) Rest 30secs between each swim 2:30min, Repeat this three times, and aim to reproduce the same distance on swims 2 & 3 1:30min, Repeat this 3 times, and again aim to reproduce the same distance on swims 2 & 3 1:00min, Once more, repeat 3 times and this time finish each strongly but not at the expense of good technique! The Improver level is aimed at developing your technique as well as your fitness. Think about technique and what is slipping (i.e. you are not holding the water with your stroke and your hand is slipping through the water) in order to keep hitting the same distances as you progress through the repeats. Use a Snorkel to help refocus on technique rather than breathing if required. PULL / ARMS (15mins) Training Fins Finger Paddles 50m with Fins, pointed down* for three strokes then using your normal foot position for nine strokes 100m 150m with Fins, pointed down for six strokes then using your normal foot position for six strokes 200m 250m with Fins, pointed down for three strokes then using your normal foot position for 12 strokes Work through as far as possible for the 15 minute duration of the set *Pointing your Fins down towards the bottom of the pool will create additional drag, making the arms work harder. Add Finger Paddles to make the arms work harder. KICK / LEGS (15mins) Speedo Rest 15 seconds vertically for 10% Rest 20 seconds vertically for 20% Rest 25 seconds vertically for 30% Work through as far as possible for 15mins duration The vertical Kickboard can be held partially or fully submerged like an iceberg, the more you submerge the more effort your legs have to make to move it. Small kickboards make this easier, large kickboards make this harder. 3
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 Snorkel (easy) 50m of Breaststroke 100m of with fins, paddles and 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
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 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