You may swim regularly, but do you swim to get fitter – or did you long ago reach a plateau in the pool? For most people, their lack of progression in swimming comes from having too little variation in their speed and stroke. With a little imagination, you can transform your swimming programme into a great workout that will improve your technique, too.
So outlined here is a four-week beginner’s plan – designed not for non-swimmers, but for people who swim regularly and who currently perform repeated lengths of the pool, but struggle to find the motivation to do more. (Note: please take care when attempting any increased fitness regime not to over-stretch yourself if you are feeling unwell or sore. If in any doubt, consult your doctor.)
This routine should build up a good level of endurance and strength. By the end of the fourth week, the aim is to swim 400m (16 x 25m lengths) per session. The plan includes sessions that allow you to use any stroke: in these workouts, try to include as many different strokes as you can to work a range of muscle groups. The days are interchangeable, but make sure that you get a day’s rest between the more intensive or longer sessions.
And if one week proves particularly tough, repeat it until you can manage it comfortably before progressing to the next.
Stroke of luck: swimmers’ superstitions
Great Britain’s diving sensation Tom Daley takes a toy monkey to all his competitions and sits him on his bag where he can see him.
Michael Phelps has followed the same pre-race ritual since he was 11. He puts on his headphones, turns up the music (rap), walks to his block, takes off his headphones, flaps his arms three times and steps up on to the block.
Rebecca Adlington usually wears a new swimming costume for each race. But in the Beijing Olympics she wore the same costume throughout after performing well in the 400m heat. “If I didn’t do well, I could blame the suit,” she says.
David Davies takes several pairs of goggles to the side of the pool in case one pair breaks.
Cassie Patten, who won bronze in the 10k open water swim last year, can’t compete without ensuring her teddy bear, Rainbow, and clown, Sniffy, are tucked up safely in bed at home.
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