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Get Speedo Fit Swimming Programme - Improver

Get Speedo Fit Swimming Programme - Improver

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Published by The Guardian
Speedo fitness plan 1
Speedo fitness plan 1

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Published by: The Guardian on Jan 13, 2014
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02/07/2014

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GET spEEDO fit swimming PROGRAMME - improver  
 
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get speedo fit swimming PROGRAMME  
There are two session lengths to choose from - Short and Long:
*Choice of Swim / Cardio, Pull / Arms and / or Kick / Legs
WARM UP  
WARM UP (15mins)
POOLSIDE (3 mins):IN POOL (12 mins):
Get your blood pumping by gently swinging your arms at poolside in readiness for your strokes in the pool.1. 200m easy Front Crawl2. 150m easy Front Crawl (Try to focus on your technique, the length of your stroke, and the glide) 3. 100m easy Backstroke4. 50m Breaststroke arms with Front Crawl legsMove your hips in a circular motion in readiness to swim the Front Crawl.Get your legs, feet and ankles moving in preparation to take up the ‘toes pointed’ streamlined leg position whilst swimming.
This is the Get Speedo Fit Swimming Programme
Improver
 level – most suitable for those who can swim around 20 lengths of a 25m pool, but need some extra help.This is the second level of the programme, and follows the
‘Starter’
 level, which is aimed at beginners or those who haven’t swum for a long time.
If you nd you can get through the rst two levels
easily, try the advanced
‘Performer’
 level – ideal for developing speed and technique for those who can swim long distances.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
tness 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 tness,
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.Please note that all distances throughout the programme relate to a standard 25m pool.
 
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IMPROVER MAIN SETS  
SWIM / CARDIO (15mins)PULL / ARMS (15mins)KICK / LEGS (15mins)
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!
To get the most benet from this workout, you
will need the following Speedo Training Aids:
To get the most benet from this workout, you
will need the following Speedo Training Aids:
To get the most benet from this workout, you
will need the following Speedo Training Aids:Rest 30secs between each swim
2:30min
 Front Crawl, swim as far as you can. Repeat this three times, and aim to reproduce the same distance on swims 2 & 3
1:00min
 Front Crawl, swim as far as you can. Once more, repeat 3 times
and this time nish each
strongly but not at the expense of good technique!
1:30min
 Front Crawl, swim as far as you can. Repeat this 3 times, and again aim to reproduce the same distance on swims 2 & 3
100m
 Front Crawl
200m
 Front CrawlWork through as far as possible for the 15 minute duration of the setWork through as far as possible for 15mins duration
50m
 Front Crawl with Speedo Biofuse Training Fins, pointed down* for three strokes then using your normal foot position for nine strokes
250m
 Front Crawl with Speedo Biofuse Training Fins, pointed down for three strokes then using your normal foot position for 12 strokes
150m
 Front Crawl with Speedo Biofuse Training Fins, pointed down for six strokes then using your normal foot position for six strokes
25m
 Kick with a Speedo Kick Board, hold the Kick Board vertically for 10% of the length
25m
 Kick with a Speedo Kick Board, hold the Kick Board vertically for 20% of the length
25m
 Kick with a Speedo Kick Board, hold the Kick Board vertically for 30% of the length
75m
 Front Crawl
75m
 Front Crawl
75m
 Front Crawl
Handy hints and tips:
 
The vertical Kickboard can be held partially or fully submerged like an iceberg, the more you submerge the more effort your legs have to make to move it.• Small kickboards make this easier, large kickboards make this harder.
Handy hints and tips:
 
• *Pointing your Speedo Biofuse Training Fins down towards the bottom of the pool will create additional drag, making the arms work harder.• Add Speedo Biofuse Finger Paddlesto make the arms work harder.
Handy hints and tips:
 
• The ‘Improver’ level is aimed at developing your
technique as well as your tness. Think
about technique and what is slipping (i.e. you are not holding the water with your stroke and your hand is ‘slipping’ through the water) in order to keep hitting the same distances as you progress through the repeats. • Use a Speedo Centre Snorkel to help refocus on technique rather than breathing if required.
   R  e  s   t   3   0  s  e  c  o  n   d  s   R  e  s   t   3   0  s  e  c  o  n   d  s   R  e  s   t   3   0  s  e  c  o  n   d  s   R  e  s   t   3   0  s  e  c  o  n   d  s   R  e  s   t   1   5  s  e  c  o  n   d  s   R  e  s   t   2   0  s  e  c  o  n   d  s   R  e  s   t   2   5  s  e  c  o  n   d  s
Speedo Biofuse Training FinsSpeedo Biofuse Finger PaddlesSpeedo Kick BoardSpeedo Centre Snorkel (optional)

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