YOUR PUSH-HARDER SWIM PLAN
With this four-week plan, each swim session has a different focus, so you’ll get fitter, faster and slimmer. If freestyle isn’t your forte, you can switch to breaststroke.
What it all means
Swimmer Penelope Marshall talks you through the four workouts.
Day 1: Breathing focus
When doing the third element of this day’s workout, aim to add two additional strokes between each breath, compared to what you normally do (so if you normally breathe every third stroke, then breathe every fifth).
Day 2: Endurance
This focuses on developing your ability to swim long distances. You should be able to feel your stamina improving!
Day 3: Technique
At the start of each drill, focus on kicking – hold a kickboard with both hands and just use your legs. In week 1, do this for 5 minute, then add a minute each week. Spend the rest of the session on other drills. For example, you could try a one-arm drill (swim with one arm, the other by your side) or a fist-closed drill (swim with fists closed, forcing legs and forearms to work hard). Both are great for freestyle and backstroke.
Day 4: Intervals
Focuses on improving speed and fitness. Try to swim faster and improve each week.