GET spEEDO fit swimming PROGRAMME - performer

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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.
There are two session lengths to choose from - This is the Get Speedo Fit Swimming Programme
Short and Long: Performer level – aimed at helping those who
can swim long distances to develop speed
and technique.

As well as helping to improve stamina and muscle This is the third level of the programme, so if you
tone, swimming is also a great cardiovascular find this a little too difficult, you may wish to check
activity and the best choice for an all-over body out the earlier stages.
workout. Swimming also vastly improves fitness,
whilst virtually eliminating impact on joints The ‘Starter’ level is aimed at beginners or
and muscles. those who haven’t swum for a long time, and
demonstrates the basics of fitness swimming.
This programme will help you to improve your If you can swim around 20 lengths but need
swimming technique and physical conditioning, some extra help, check out the ‘Improver’ level.
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

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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)

25m 50m 75m Handy hints and tips:

Rest 45 seconds
Rest 10 seconds

Rest 10 seconds
For this main Set, Time for each additional
simply repeat the Front Crawl Front Crawl Front Crawl length should be the same • Fatigue sets in after the 50m due to so little
following 150m as the first 25m. Work rest; you will have to keep working hard to
combination through as far as possible push yourself to meet the 75m aim.
4 - 6 times: for 15mins duration • 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 Speedo Biofuse Speedo Elite
will need the following Speedo Training Aids: Finger Paddles Pullbuoy

First, swim a For the first lap, For the second lap, 100m SPS Swim the first 50m Swim the second 100m Swim 6 strokes with the
100m ‘Fists’ swim with your keep your left fist (Single Paddle with your right hand 50m with your left Fists Front fists clenched straight into
Front Crawl right hand fist clenched, and your swimming) Front in its normal position, hand in its normal Crawl 6 strokes with the normal
Swim alternate clenched, and your right hand in the normal Crawl with a and the left hand with position, and the right swimming hand position. The lack of
lengths, as left hand in the position. (Rotate on Speedo Biofuse the Speedo Biofuse hand with the Speedo with a pull legs will see you involve
follows: normal position this basis for every lap) Finger Paddle: Finger Paddle Biofuse Finger Paddle buoy: the hands and arms more

Hand 25m FISTS Front 25m 25m OK 25m FULL Handy hints and tips:

Rest 20 seconds
Repeat the following 100m Front Work
Strength Crawl session 3-5 times. Rest 20 Crawl - try to POINTING HAND Front STROKE – Feel a through • By subtracting a key part of the swim stroke (the
Routine: seconds between swims, feel the minimize the hands Front Crawl - Crawl - With powerful stroke as far as hands) the body is very clever at adapting and
hands getting bigger as you progress slipping through the Fist clenched the index finger made more efficient possible making the good parts stronger or more effective.
until you almost feel like you have water by keeping but point the and thumb with the sensation of for 15mins • Add a Speedo Centre Snorkel so you can watch
paddles on for the full stroke the forearm vertical index finger lightly touching invisible paddles on! duration how your hands and arms move underwater.

KICK / LEGS (15mins)

Start in 50m Front 50m Front 50m Front 50m Front 50m Front Work Handy hints and tips:
the deep Crawl, 10 Crawl, 10 Crawl, 10 Crawl, 10 Crawl, 10 through • Make sure your pool is deep enough to accommodate a vertical kick with fins!
end and seconds seconds seconds seconds seconds as far as
• Work the legs hard to keep the chin above the water on the kick section, as
repeat vertical kick vertical kick vertical kick vertical kick with vertical kick possible you add/remove the equipment try to maintain the same height in the water.
set 3-5 with Speedo (small flutter) with arms folded elbows raised with arms for 15mins
Biofuse Fins with float over chest to surface above head duration • Try adding Speedo Unisex Reversible Drag Shorts if you want to work harder.
times

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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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