Top tip for swimming

When going swimming always start with a warmup, start off slowly and build speed over about 8 –12 lengths and then do any drills before the main set.

By doing drills when you are fresh, you will not only perform them better but it will also then help your swimming in the main set!

Example Swim Session

• Warm up with 200m – 400m
• Drills – focusing on the catch – fists, little fingers, cow horns, normal hands (2 lengths of each)
• Swim 4 X 200m (if you are a stronger swimmer or want to swim longer 4 X 400m) with 20 seconds of recovery between sets
• After each 200/400m, swim 4 X 2 lengths fast with paddles with 15 seconds rest
• 100m easy old English backstroke (or normal backstroke), to stretch out the chest muscles.