Sample Sessions for Beginners
POOL SIDE WARM UP
PLEASE ENSURE YOU PERFORM THE WARM UP PRIOR TO ALL SESSIONS.
- Gently warm up your shoulders by slowly rotating both arms clock wise then counter clockwise in a gentle “windmill” motion.
- Pull your arms one at a time across your chest and slowly move your head left to right. Repeat 3 times
- Place your hands on your hips and circle your hips 5 times clockwise and 5 times counter clockwise
- Enter the pool and hold on to the side. Gently lie prone in the water with your arms out stretched and perform gentle kick drill for 2 mins.
Helpful Videos
PLEASE WATCH THE BELOW DRILLS AND FOLLOW THEM IN THE POOL
Swim Set 1
Technique Drills
USING A PULL BUOY placed high between your legs (see link on use of Pull Buoy)
4 x 25 meters Doggy Paddle include 30 secs rest after each 25 meter length
USING A KICK BOARD
4 x 25 meters of kick using kick board + 30 secs rest after each 25 meter length
Main Swim Set
Try to use the technique you learned during the kick board set in when completing the next section.
Swimming front crawl complete the following sets 5 to 6 times
25 meters + 15 secs
50 meters + 30 secs rest
25 meters + 1 min rest.
Cool Down
5 MINS EASY BREAST STROKE
Swim Set 2
Technique Drills
Between 4 and 6 SETS USING PULL BUOY
25 meters ZIPPERS + 30 secs rest
Main Swim Set
Try to use the techniques learnt from completing the above drill section
Swimming front crawl complete the following sets 3 times
25 mts + 15 secs rest
50 mts + 30 secs rest
50 mts + 30 secs rest
25 mts 1 min rest.
Swimming front crawl complete the following sets 3 times
25 mts + 15 secs rest
50 mts + 30 secs rest
25 mts 1 min rest.
Cool Down
Hold the kick board across your chest and kick gently while lying on your back for 4 lengths.
Swim Set 3
Technique Drills
Using a Pull Bouy complete the following set 3 times.
25mts ZIPPERS + 30 secs rest
25mts CATCH UP + 30 secs rest
Using a pull Bouy complete the following set 4 times
25mts DOGGY PADDLE + 30 secs
Main Swim Set
Swimming front crawl complete the following sets 5 times
25 meters + 15 secs rest
50 meters + 30 secs rest
25 meters + 1 min rest.
One you have completed the above set 5 times rest for 2 Minutes
Swimming front crawl complete the following sets 6 times
50meters with 1min rest between every 50 meters
Cool Down
5 MINS EASY BREAST STROKE
Swim Set 4
Technique Drills
Using a Pull Buoy complete the following set 4 times.
25mts ZIPPERS + 30 secs rest
25mts CATCH UP + 30 secs rest
Main Swim Set
TRY TO USE THE TECHNIQUE FROM THE DRILLS IN THE FRONT CRAWL SET
25 meters + 10 secs rest
8 X 50 meters + 20 secs rest at the end of each 50
25 mts 1 min rest.
Cool Down
25meters kick + 30secs rest. Repeat for 5 mins.
Swim Set 5
Technique Drills
2 lengths easy kick with board start very slow and build up to hard
1 MIN REST
4 x 25 meters Using the kick board kick as fast and hard as possible and recover for 1 minute after each length.
Main Swim Set
Swimming front crawl complete the following sets 3 times
25 meters + 15 secs rest
50 meters + 30 secs rest
50 meters + 30 secs rest
25 meters 1 min rest.
Swimming front crawl complete the following sets 3 times
25 meters + 10 secs rest
50 meters + 20 secs rest
25 meters 1 min rest.
Cool Down
5 MINS easy breast stroke.