Swimming: Strength

Swim 6 x 25m (6 x 1 length) Breaststroke with 20 sec rest after each length. Every 2nd length Kick Breaststroke on your back (keep your knees underwater and look upwards). Hold a small float across your chest or above your head if you wish. Easy / Moderate Effort.

Swim 12 x 25m (12 x 1 length) Breaststroke with 15 sec rest after each length. Every 3rd length Pull with a pull buoy float between your legs. Use hand paddles for greater strength and resistance. Strong Effort.

Swim 6 x 25m (6 x 1 length) Breaststroke Long Glide and take 30 sec rest after each length counting your strokes. Easy Effort.

Swim 5 x 25m (5 x 1 length) Butterfly with 20 sec rest after each length. The 2nd length Kick Butterfly with or without a float and keep your feet together. (If selecting a small float ensure it has good flexibility). Easy / Moderate Effort.

Swim 6 x 25m (6 x 1 length) Butterfly with 15 sec rest after each length. Every 3rd length Pull with a pull buoy float between your legs. Use hand paddles for greater strength and resistance. Single Arm Butterfly will reduce the amount of strain across the shoulders i.e. swim four strokes with your left arm and four strokes with your right arm. Strong Effort.

Kick 5 x 25m (5 x 1 length) Butterfly on your back - breath freely - tone up the stomach and increase muscle strength with 30 sec rest after each length. Easy Effort.

Swim 6 x 25m (6 x 1 length) Butterfly with 20 sec rest after each length. Every 2nd length Kick Butterfly on your front or back with or without a small float. Kicking Butterfly legs on your back will further strengthen the stomach. (If selecting a small float ensure it has good flexibility). Easy / Moderate Effort.

Swim 12 x 25m (12 x 1 length) Butterfly with 15 sec rest after each length. Every 3rd length Pull with a pull buoy float between your legs. Use hand paddles for greater strength and resistance. (If using hand paddles for the first time only use them on 4 chosen lengths out of the 12). Strong Effort.

Swim 6 x 25m (6 x 1 length) Butterfly Single- Arm and take 30 sec rest after each length. Allow the face to drop on the water surface as your arms travel forwards. Easy Effort.

Swim 6 X 25m (6 X 1 length) Frontcrawl practice a TOP TIP (see topics) and take 30 sec rest after each length. Easy Effort

Swim 6 X 25m (6 X 1 length) Frontcrawl with 20 sec rest after each length. The 3rd length kick Frontcrawl with a float with feet creating some white water splash. Easy / Moderate Effort

Pull 5 x 25m (5 x 1 length) Frontcrawl with a pull buoy float between your legs with 30 sec rest after each length. Swim with the face on the water breathing to the side of the stroke. Easy Effort.

Swim 12 X 25m (12 X 1 length) Frontcrawl with 15 sec rest after each length. Every 3rd length pull with a pull buoy float between your legs. Use hand paddles for greater strength and resistance. Strong Effort

5 x 25m (5 x 1 length) Frontcrawl with 20 sec rest after each length. Pull Frontcrawl on 2 of the 5 lengths with a pull buoy float. Keep your hand close to the water as you recover the arm forwards. Use hand paddles for greater strength and resistance. Easy / Moderate Effort.