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Fancy a swim?
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Improvers swimming programme

Click here to return to 'Swimming - Be your own coach'

You can do this improvers programme using any stoke.

When you are resting you can either stand or practise floating.

When you are kicking you need to use a float – use any kind of kick for these sections.

Download the full Improvers Swimming Programme here.

    
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Warming up and cooling

Before each session warm up your muscles, raise your heart rate and get your body ready for exercise. This could be by swimming a few lengths at an easy pace.

At the end of each session you should gradually slow down to help your body cool down and decrease your heart rate. Again swim a few cool down lengths at a easier pace.

 

  
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