GET spEEDO fit swimming PROGRAMME - improver

1
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.
There are two session lengths to choose from - This is the Get Speedo Fit Swimming Programme
Short and Long: Improver level – most suitable for those who can
swim around 20 lengths of a 25m pool, but need
some extra help.

As well as helping to improve stamina and muscle This is the second level of the programme,
tone, swimming is also a great cardiovascular and follows the ‘Starter’ level, which is aimed
activity and the best choice for an all-over body at beginners or those who haven’t swum for a
workout. Swimming also vastly improves fitness, long time.
whilst virtually eliminating impact on joints
and muscles. If you find you can get through the first two levels
easily, try the advanced ‘Performer’ level – ideal
This programme will help you to improve your for developing speed and technique for those
swimming technique and physical conditioning, who can swim long distances.
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.

*Choice of Swim / Cardio, Pull / Arms and / or Kick / Legs

WARM UP
WARM UP (15mins)
POOLSIDE Get your blood pumping Move your hips in Get your legs, feet
(3 mins): by gently swinging a circular motion in and ankles moving in
your arms at poolside readiness to swim preparation to take
in readiness for your the Front Crawl. up the ‘toes pointed’
strokes in the pool. streamlined leg position
whilst swimming.

IN POOL 1. 200m easy Front Crawl

(12 mins): 2. 150m easy Front Crawl (Try to focus on your technique, the length of your stroke, and the glide)
3. 100m easy Backstroke
4. 50m Breaststroke arms with Front Crawl 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)

To get the most benefit from this workout, you Speedo Centre
will need the following Speedo Training Aids: Snorkel (optional)

Rest 2:30min Front Crawl, 1:30min Front Crawl, 1:00min Front Crawl, Handy hints and tips:
30secs swim as far as you can. swim as far as you can. swim as far as you can. • The ‘Improver’ level is aimed at developing your technique as well as your fitness. Think
between Repeat this three times, Repeat this 3 times, and Once more, repeat 3 times about technique and what is slipping (i.e. you are not holding the water with your stroke
each and aim to reproduce again aim to reproduce and this time finish each and your hand is ‘slipping’ through the water) in order to keep hitting the same distances
swim as you progress through the repeats.
the same distance on the same distance on strongly but not at the
swims 2 & 3 swims 2 & 3 expense of good technique! • Use a Speedo Centre Snorkel to help refocus on technique rather than breathing if required.

PULL / ARMS (15mins)

To get the most benefit from this workout, you Speedo Biofuse Speedo Biofuse
will need the following Speedo Training Aids: Training Fins Finger Paddles

50m Front Crawl with 100m 150m Front Crawl with 200m 250m Front Crawl with Work through Handy hints and tips:
Rest 30 seconds

Rest 30 seconds

Rest 30 seconds

Rest 30 seconds
Speedo Biofuse Training Front Crawl Speedo Biofuse Training Front Crawl Speedo Biofuse Training as far as • *Pointing your Speedo Biofuse Training
Fins, pointed down* for Fins, pointed down for Fins, pointed down for possible for Fins down towards the bottom of the
three strokes then using six strokes then using three strokes then using the 15 minute pool will create additional drag, making
the arms work harder.
your normal foot position your normal foot your normal foot position duration of
for nine strokes position for six strokes for 12 strokes the set • Add Speedo Biofuse Finger Paddles
to make the arms work harder.

KICK / LEGS (15mins)

To get the most benefit from this workout, you Speedo
will need the following Speedo Training Aids: Kick Board

75m 25m Kick with 75m 25m Kick with 75m 25m Kick with Work Handy hints and tips:
Rest 15 seconds

Rest 20 seconds

Rest 25 seconds

Front Crawl a Speedo Kick Front Crawl a Speedo Kick Front Crawl a Speedo Kick through • The vertical Kickboard can be held partially or fully
Board, hold the Board, hold the Board, hold the as far as submerged like an iceberg, the more you submerge
Kick Board Kick Board Kick Board possible the more effort your legs have to make to move it.
vertically for 10% vertically for 20% vertically for 30% for 15mins • Small kickboards make this easier, large kickboards
of the length of the length of the length duration 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
50m of double 100m of 50m 100m of Handy hints and tips:
arm Backstroke Front Crawl of Breaststroke Front Crawl • Adding some Speedo Training Aids to
warm down will aid recovery from a tough training
with a pull buoy with fins, with fins, improve your swim when fatigued helps
session by clearing these by-products from your promote great technique being carried
paddles and paddles and
blood stream. This should be an easy wind-down. over into your next session.
Speedo Centre Speedo Centre
Snorkel (easy) Snorkel (easy)

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:

Speedo Biofuse Speedo Finger The Speedo
Power Paddles Paddles are the Biofuse Training
increase the size smallest paddle Fins help increase
of the hand, helping from Speedo. kick propulsion
you to ‘hold’ more They improve to develop better
water and increase your awareness flexibility in your
resistance and of how much ankles. They will
improve technique. water you ‘catch’ help you move
in your hands through the water
during the stroke, more effectively if
as well as providing your kick is a weaker
a small amount part of your stroke.
of resistance.

4
SWIM EQUIPMENT DETAIL
PULL BUOY: KICKBOARD: PULLKICK:
The Speedo Elite The Speedo Elite The Speedo Elite
Pull Buoy increases Kickboard can be Pullkick combines
arm focus and used to isolate the elements of a kick
improved arm legs to improve board and a pull
propulsion. Placed kicking technique buoy and reduces
between your thighs, and leg strength. the number of items
it can be used to Hold the kickboard that you need to take
add an additional with both hands to the pool. There is
workload to the arms stretched out in enough buoyancy
for a greater training front of you and for the float to be
effect and help use only your legs used to lift the legs if
to maintain a flat for propulsion. used as a pull buoy
swimming position and also enough to
without any leg kick. support the arms
during kicking.

CENTRE SNORKEL: DRAG SHORTS:

The Speedo Centre The Speedo UNISEX
Snorkel allows you Reversible Drag
to keep your head Shorts are baggy
still during normal shorts that are
swimming, leaving made from a mesh
you to concentrate material that will
on stroke technique create lots of drag.
and not breathing. Worn over your
swimsuit, they
increase the effort
required to swim,
ensuring that your
cardiovascular
system and muscles
are working harder.
5