GET spEEDO fit swimming PROGRAMME - STARTER

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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.
There are two session lengths to choose from - This is the Get Speedo Fit Swimming Programme
Short and Long: Starter level. If you’re a beginner or haven’t been
swimming for a long time, this is the category for you!
If you find you can get through this programme
easily, you may want to try the two alternative levels:
If you can swim around 20 lengths but need some
extra help, check out the ‘Improver’ level.
If you can swim long distances easily but want
to get faster and improve your technique, you
may wish to try the advanced ‘Performer’
level programme.

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

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STARTER 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 Biofuse Speedo Elite
will need the following Speedo Training Aids: Finger Paddles Pullbuoy

Work through as far 400m Front 300m Front 200m 100m Front Handy hints and tips:

Rest 25 seconds

Rest 25 seconds

Rest 25 seconds
as possible for 15mins Crawl, swum with Crawl, swum Front Crawl Crawl - take just • Try to breathe less on the 400m and 300m swims
duration – don’t worry Speedo Biofuse with Speedo 5 breaths per to improve your breathing endurance - for example,
if you’re unable to Finger Paddles Elite Pullbuoy length - it’s your breathe every 4 strokes rather than every 3 or 2.
complete the session choice where • Try wearing Speedo Unisex Reversible Drag Shorts
on your early attempts! you use them! if you want to work harder.

PULL / ARMS (15mins)

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

Work through as far 50m Front 100m Front 150m Front 150m Front 250m Handy hints and tips:
Rest 25 seconds
Rest 25 seconds

Rest 25 seconds
as possible for 15mins Crawl, then Crawl, then Crawl, then Crawl swum Front Crawl, • Tricep extensions strengthen the swim muscles. To

No Rest
duration – don’t worry 10 tricep 8 tricep 6 tricep with pull buoy, then 2 tricep do them, put your hands on poolside with body upright
and submerged and then use the Lats and Tricep muscles
if you’re unable to extensions extensions extensions then 4 tricep extensions to pull the body upwards as if you were leaving the pool!
complete the session extensions • Try wearing Speedo Unisex Reversible Drag Shorts
on your early attempts! if you want to work harder.

KICK / LEGS (15mins)

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

Repeat the following 100m 25m - Push off 75m Handy hints and tips:
Rest 30 seconds

Repeat
combination 3-5 times - from the wall and Front Crawl • With the shoulders exposed and the body not streamlined
No Rest

wear your Speedo Biofuse kick for 5-10m you will need to kick more effectively to make progress.
Training Fins for odd repeats with your arms by • If you’d like to kick further, add a Speedo Centre Snorkel to
(1,3,5) and swim without the side, finish the help concentrate on your swimming and not your breathing!
them for even repeats (2,4): length Front Crawl

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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.

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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.
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