At-a-glance
The Fitness Swimmer program is for swimmers of any age who want
to improve their overall physical fitness in the water. Fitness
Swimmer provides a structured approach based on accepted training
principles and practices including interval training. Participants
set their own goals.
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Content:
- Pace clocks and timers
- Stretches for swimmers
- Kicking interval training: 4 x 25 m flutter kick and/or whip
kick with 15-20 sec. rests
- Swimming interval training: swim interval sets selected by the
swimmer
- Workout (300 m):
- 50 m warm-up (choice of strokes);
- 4 x 25 m front or back crawl with 15 sec. rests;
- 4 x 25 m (choice of strokes) with 15 sec. rests;
- 50 m cool-down (choice of strokes)
- Workout design: design and demonstrate 2 sample workouts
- Distance swim: endurance challenge
- Sprint swim: 25 m each for at least 2 strokes chosen by the
swimmer