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Why Gethin Jones is transforming his training with swimming

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This content was created in collaboration with Speedo.

We’re three-quarters of the way through what’s been a brilliant project with Speedo. The aim of the Dive In campaign, which started back in April, is to demonstrate how front crawl is a great way to improve fitness, and how swimming supports training in the gym.

Hitting 50 pools across England, Scotland and Wales, Speedo is offering 10,000 free 60-minute swim sessions with some of the best coaches you could want. Visit for more details. =””>

Dual benefits

For the last couple of months I’ve been training for a duathlon. It may sound odd, but I’ve been using swimming sessions to boost my land speed.

Running is great, but it kills me – I’m 38 and my body has been through a lot of painful challenges. I do a 10k run and I can feel it the next couple of days. Cycling isn’t so bad, but swimming doesn’t hurt at all. I rarely get DOMs and it improves my running times – as well as upping my endurance on the bike.

Get competitive

My friend and I have a little competition going between ourselves; do 20k on the watt bike in under 30 minutes, which means riding above an average of 85RPM.

Thanks to the swimming, I’m able to sustain that pace for an hour, and increase the RPM over the shorter distance.

Change your mind

Some people are a little intimidated by the pool; What lane do I use? What if I’m too slow? What if I don’t have the time to shower?

Personally, I’ve been surprised at how the Dive In sessions have changed those perceptions. During the past few months in pools, I’ve heard many people talk about time constraints and the “faff” being the main reasons runners don’t use swimming they do the gym. But after 60 mins, those attitudes change.

The instructors – most of whom have some serious European, World and Olympic bling to show off to the group, use training aids to isolate different parts of the body in the water. The pull buoy is used to isolate the upper body, while the kick board to isolate the legs – it’s a killer, but you can see people improve their front crawl in front of your eyes.

Get involved

I’ve met people of all abilities and all ages.

The groups are split accordingly; advanced groups are made up of swimmers keen on longer distances, intermediates who use swimming as part of their exercise routine, while many of the beginners haven’t even tried front crawl before.

In one session, I saw a lady and a man learn to swim for the first time. Within an hour, the man swam front crawl for half a length, and the lady finished a full length with her head under water.

A photo posted by@gethincjones on Sep 3, 2016 at 7:40am PDT

I’m lucky enough to be offered lots of exciting projects, especially when it comes to physical challenges.

But I’ve only ever signed up for them if I truly believe in them, and after a six-week training plan with Speedo my results proved front-crawl fitness does work.

There are still plenty of sessions left before we finish at the end of October. Have a go and sign-up here!


Getting a Workout in the Pool Can Be Easy for Beginners

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Paul Bradbury / Getty Images

Swimming is an excellent form of exercise for beginners because it is gentle on the body. It does not jar your bones or damage your joints, but swimming is still effective for weight loss.

If you're overweight, you may be concerned about an injury or have a joint condition. Obese exercisers may have achy joints from carrying excess weight. Swimming challenges your body without putting pressure on joints. Excess pressure can aggravate some conditions, such as arthritis.

Some people think that swimming may be too easy to qualify as a weight loss exercise. But swimming can be very challenging depending on how you structure your workouts. The water can serve as a form of resistance for your body, helping to tone and strengthen your muscles. Additionally, swimming improves your cardiovascular fitness and flexibility.

Swimming can be done indoors or outdoors, at many fitness clubs, public pools, or YMCAs. If you do not know how to swim, adult lessons are often available at gyms or your local YMCA. Even if you learned to swim as a child, you may want to consider signing up for a class. You can learn how to more effectively work out in the pool with just a few lessons.

Swimming strokes include the crawl (also known as freestyle), backstroke, breaststroke and butterfly. Some strokes are more strenuous than others. A lesson can help you identify the best stroke for you.

If you are using a pool at a gym, you will find that you'll need to follow certain pool rules. It is important that you adhere to the posted guidelines. Many request that you shower before you enter the pool. This rule helps keep the pool water clean by removing body oils and sweat.

You will find that there are also posted rules about using the lanes of the pool. This simply means that the pool is divided up so multiple people can use it at the same time without colliding. Often there are lanes for fast swimmers, moderate swimmers, and slow swimmers. If you are new to swimming, stay in the slow lane.

At times, you may share a lane with one or more other swimmers. When this happens, think of it as driving on the highway. You need to stay in the appropriate lane. Find a lane in the pool where the other swimmers are similar to you. When several swimmers are using the same lane, all swimmers swim in a counterclockwise direction.

Having proper equipment will help make your swimming workouts more comfortable and more effective.

The most important piece of equipment is a swimsuit designed for training. A training suit should have a snug fit that still allows for full range of movement in the pool.

Brands Arena, Speedo, Nike, Dolfin and many others design swimwear that flatters your body but also helps you to refine your stroke for better results in the pool.

Arianna Vanderpool is a three-time Olympian, swim coach, and the arena Team Marketing Manager. She explains why you should buy a suit specifically for your swim workouts. 

“Not all swimwear is actually designed for swimming,” she says.“Straps, backs, seams, and fabric can make or break whether a swimsuit is actually comfortable or functional enough to be active in. Sun, saltwater, and chlorine can also make a swimsuit fade, stretch, and become less comfortable over time.

If you don't the look of traditional training suits, she suggests checking out the arena ONE suit because it “bridges the gap between the lounge and laps, with an athletic and flirty fit designed to support freedom of movement, while also holding its shape and comfort no matter how often or where you wear it.”

In addition to a swimsuit, the following gear is helpful when you begin to swim laps:

  • Swimcap. A cap not only protects your hair but it helps to streamline your body in the water.
  • Googles. You may have to try on several brands before you find a pair that fits comfortably without fogging up during swim workouts.
  • Kickboard. Many community pools supply kickboards that you can use to focus on legwork while doing laps. If your pool doesn't supply them, a board is an inexpensive and helpful tool to have. 
  • Pull buoy. This buoyancy device is placed between your legs to help you focus on upper body workouts.
  • Fins. Swim fins help you to develop a swim technique and develop stronger muscles.
  • Paddles. Some swimmers use paddles to refine their stroke mechanics, although these tools are usually more helpful for intermediate or advanced swimmers.
  • Towel or Dryrobe. A large towel is essential for post-workout warmth especially if you are swimming outdoors. If there is no convenient changing area available, a dryrobe is even better. This oversized change robe envelopes your body, absorbs wetness, and keeps your body dry as you change your damp suit and into warm clothing. No locker room required.

If you are just starting your swimming program, you may not be able to swim continuous laps in the pool. That's okay. You can use a kickboard or pull buoys to make your workout easier. For example, here are a few ways to break up lap swimming to make the swim easier.

  • Swim one lap (to the end of the pool and back)
  • Kick one lap using a kickboard
  • Swim one lap, placing a pull buoy between your legs

Repeat for 15-20 minutes to get an upper and lower body workout.​

  • Swim for 5 minutes taking a break at each end of the pool for 15-30 second
  • Kick for 5 minutes using the kickboard

Repeat 3 times for a cardiovascular and full-body workout.

  • Swim the length of the pool 
  • Walk briskly through the water back to the starting point (you may need to wear an aqua jogger around your waist if the water is too deep)

If you a recovering from an injury or you have a health condition that keeps you from doing other forms of exercise, you should check with your doctor before beginning swimming. You may still be able to swim with the assistance of paddles, a kickboard, or flippers.

Keep safety in mind when you begin to swim for weight loss. Practice in a pool that is supervised by a lifeguard or swim with a friend if no supervised pool is available. Start slowly and gradually increase the duration and intensity of your workouts to gain strength, improve flexibility, and slim down.

Thanks for your feedback!

What are your concerns?



Get Free Swimming Training Plans From Speedo On

Speedo International has launched 'Swim Coach,' a free digital coaching tool with over 200 workouts designed by elite Speedo athletes, coaches and collaborators to help fitness enthusiasts reach their fitness goals.

Swim Coach has been developed to improve fitness through swimming by providing free swim programmes for swimmers of any level, whether it's for refining stroke efficiency, training for a triathlon, or getting fit. Focusing on the individual's ability and end goal, Swim Coach enables fitness enthusiasts to increase their endurance, burn calories, increase speed or improve their technique.

Free of charge and available on any device: desktop, laptops, tablets, and all smartphones, the digital Swim Coach is accessible anywhere and does not require an application. It can be downloaded and printed, or saved as a programme to take to the pool with you.

Personalised to suit any lifestyle, Swim Coach provides training plans how much time you have available to work-out and your swimming ability. This online coaching platform then provides many different work-out options that are tailored, with step-by-step instructions partnered with information about the elite coach who developed the training plan.

The training plans have been developed by a number of athletes and elite coaches, ranging from professional cyclist Richie Porte and to former elite swimmer Mark Foster. Swim Coach plans are also tailored to support other sports and fitness activities cycling, yoga and triathlon.

Introducing Swim Coach, Jamie Cornforth, Vice President of Product and Marketing at Speedo International, explained “swimming is a great way to increase fitness and endurance, while burning calories and we're delighted to offer swimmers this unique online coaching tool which focuses on helping people reach their swim fitness goals.”

For further information go to





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Swimming Workouts Introduction

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The overall goal of the Beginner Swimming Workouts is to build up to a level where the workouts will improve and maintain fitness goals. The 2 overriding challenges are to build up endurance so you can swim continuously without stopping, and to improve strokes and breathing through drills.

These workouts can be followed in sequence, or you can choose a workout your specific swimming level and goals. If used in sequence you should stay within a specific yardage until you can complete the workouts at that distance comfortably.

CategoryWorkout Goals Total Yardage
Swim Workout #1Beginnerbuild endurance, improve crawl stroke600 yards
Swim Workout #2Beginnerbuild endurance, improve breathing600 yards
Swim Workout #3Beginnerbuild endurance, improve crawl stroke and 1 other stroke800 yards
Swim Workout #4Beginnerimprove breath control and consistency800 yards
Swim Workout #5Beginnerimprove breath control and consistency900 yards
Swim Workout #6Beginner develop multiple strokes900 yards
Swim Workout #7Beginner improve endurance, develop technique for multiple strokes1000 yards
Swim Workout #8Beginner improve endurance, develop technique for multiple strokes1000 yards
Swim Workout #9Beginner improve endurance, breathing rhythm, gain technique on turns1200 yards
Swim Workout #10Beginner improve endurance, breathing rhythm, gain technique on turns1200 yards

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Intermediate Swimming Workouts

After advancing to the intermediate level you are ready for a solid swimming training program. All swimmers continue to improve swim techniques, but at the intermediate levelthere is often rapid improvement. These workouts continue the foundation built in the beginner workouts. In most of the intermediate workouts all 4 strokes are used.

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Advanced Swimming Workouts

The advanced swim workouts include a mix of strokes and increasingly challenging swimming drills.

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These workouts are for the fitness swimmer that s to swim 1 mile each session, but wants some variety. Most of the workouts rely heavily on crawl stroke or freestyle. Substitute your favorites where it makes sense. Use these workouts to improve your swimming technique and fitness level.

CategoryWorkout Goals Total Yardage
Swim Workout #71One Mile WorkoutBreathing technique1750 yards
Swim Workout #72One Mile WorkoutBreathing technique1750 yards
Swim Workout #73One Mile WorkoutLengthening strokes, swim drills and counting strokes1750 yards
Swim Workout #74One Mile WorkoutLengthening strokes,swim drills and using only 1 arm at a time1750 yards
Swim Workout #75One Mile WorkoutMixed stroke workout: Crawl stroke and breast stroke1750 yards
Swim Workout #76One Mile WorkoutMixed stroke workout: Crawl stroke and back stroke1750 yards

Open Water Swimming Preparation in a Pool

The open water swim preparation workouts are very similar to the triathlon training workouts. The main difference is that open water swimming often involves longer distances than triathon.

Most triathlon swims are at 1.2 miles or less (until you get to the Ironman level).

The open water swimming includes many of the swimming drills used in the triathlon workouts, but the open water workouts also include long distance training.

Obviously the best training for open water swimming is actually swimming in open water. The pool is a kind and controlled environment and it is not possible to simulate the open water experience in a pool. However, sometimes it is not possible to train in open water due to weather, location, or access.

The swimming workouts listed here as open water prep will help to prepare you for swimming in open water, and can be substituted for a portion of your open water training. The workouts are also great for a swimmer that does not have previous experience in open water.

If you are just getting started, consider using the workouts in sequence to build your skills.

CategoryWorkout Goals Total Yardage
Swim Workout #91Open Water PrepSighting land and breath control, breathing patterns2000 yards
Swim Workout #92Open Water PrepPreparing for disaster2000 yards
Swim Workout #93Open Water PrepSprint starts and endurance swimming2400 yards
Swim Workout #94Open Water PrepSighting land and breath control, breathing patterns2400 yards
Swim Workout #95Open Water PrepSighting land and breath control, breathing patterns2800 yards
Swim Workout #96Open Water Prep Preparing for disaster2800 yards
Swim Workout #97Open Water PrepSprint starts and endurance swimming3000 yards
Swim Workout #98Open Water PrepSighting land and breath control, breathing patterns3000 yards
Swim Workout #99Open Water PrepSighting land and breath control, breathing patterns3400 yards
Swim Workout #100Open Water PrepPreparing for disaster3400 yards

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6-Week Swim Training Plan To Get Fit

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Swimming without a training plan is a bit trying to drive in a foreign country without a map: you’ll always get somewhere, but the place you arrive may not be where you actually want to be.

Without a proper swim plan, your workouts might not lead you towards your goal.

That’s why we created the 6-Week Get Fit Training Plan. This collection of swim workouts is perfect for a beginner to intermediate swimmer, looking to get stronger, and feel more confident in the water.

This 6-week calendar of workouts is available exclusively in the MySwimPro app, and is personalized to your unique goals and skill level. Download the app on iPhone or Android and start your free 7-day trial to get a head start on this great training plan!

Related: How To Swim Freestyle With Perfect Technique

Get Fit Training Plan:

  • Duration: 6 Weeks
  • Workouts: 18
  • Average Workout: 1,200 meters = 30 minutes
  • Goal: Swim a continuous 1,500 at the end of six weeks

Who is it for? You know how to swim, but you are looking for a structured plan to improve your swimming efficiency and endurance.

How does it work? Try to complete 3 workouts per week for 6 weeks resting every other day. The workouts in this plan average 30 minutes. Each workout builds off the one before it. Similarly, every week builds off the prior week, so being consistent will play a large part in how successful you are!

The workouts: This plan is available only in the MySwimPro app. Get all the workouts on your iPhone, Android or a compatible smartwatch.

Related: How to Follow a Training Plan in MySwimPro

A training plan is a critical component to the success of reaching your goals in swimming! Here are some additional ways this plan is designed to help you get there.

  1. Time: During the week, you may feel stretched on time. This plan sets all your workouts ahead of time for you; therefore, you are more able to fit them into your hectic schedule than you thought. You’ll know exactly what you’re doing for the week and how long each workout is.
  2. Setting Goals: Having a chart makes makes your goal much easier and attainable Having a goal gives you something to work towards and a plan helps get you there!
  3. Staying Focused: By having a plan ahead of time, you know exactly what you’re going to do and when you’re going to do it. One of the worst things that can happen is to only swim when the mood hits you (or not at all). A plan will keep you focused on where you’re going.
  4. Staying Motivated: By adhering to a weekly schedule, you may find that you are staying motivated between and during every session more so than if you didn’t have a plan. Seeing the entire plan laid out in front of you will help visualize success and keep you on track.
  5. Accountability: If you can’t swim with a team or coach, this plan is for you! We are your accountability partners in this journey. A structured plan will keep your schedule in check and accountable to each and every workout.

The MySwimPro App offers training plans designed to get in the best swimming shape of your life. Download the app for free on iPhone and Android to subscribe to a training plan that’s right for you! Here are a few options:

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Get Free Swimming Training Plans From Speedo On

Whether you have your sights set on competing in your first Ironman or if you’re looking to improve your freestyle technique, MySwimPro will help you get there. Now, you can sync your workouts to Strava!

With a huge library of structured workouts, personalized training plans and instructional video content, the MySwimPro app synced with Strava is all you need!

Connect your Strava account to MySwimPro

  1. Open the MySwimPro mobile app on your iPhone or Android
  2. Navigate to Applications, Services & Devices settings in the More tab
  3. Enable Sync to Strava and authorize MySwimPro to access your Strava account
  4. That’s it, time to swim!

Analyze and Share Data

All of your workouts are recorded in the MySwimPro app, allowing you to analyze your performance and keep track of your progress. Instantly upload your swim to Strava and inspire your friends.

Read how swimmers are training with both apps > 

Share Workouts on Strava

Strava is the social network for athletes. By connecting your MySwimPro account to Strava, you can post a recap of every workout to your Strava profile. By integrating with Strava, you’ll be able to log all of your MySwimPro workouts to your Strava activity feed.

Track Your Stats in Strava

See the data behind your swim in Strava. Track your heart rate and get an in-depth analysis of your pace for each set. For open water swimmers, you can now see a GPS map of your swim too!

“I typically swim 2,000-3,000 yards 4x a week and cycle 5x a week. I am getting ready for some cycling races, so I’m using this time to swim and build muscle in my legs without risking injury. Being in the water feels so good.

The MySwimPro workouts are perfect, and the integration to Strava is seamless. I used to have to export and upload data files, but now all my data is synced automatically so I can track my training plan details, pace data, heart rate data and more.”

– Iain Sainsbury, competitive cyclist and masters swimmer from Cambridge, United Kingdom.

Cross-Train With Strava

When you incorporate running and cycling into your training schedule, you’ll see huge improvements in the water.

“I work out 6 days a week, cycle 4x week, and swim and run once a week. Mixing in some swimming is the perfect way to build new muscles and still work on your endurance for marathon training.

After I complete a MySwimPro workout on my Apple Watch, I love seeing it in my Strava feed next to my running and cycling activities. I can now see everything at once and make training decisions off of the simplified data.”   

– Erin Cameron, former collegiate swimmer and marathon runner from Mountain View, California.

This will help showcase all of your training into one platform. We also invite you to join the MySwimPro Club on Strava to share your workout achievements and stay motivated with kudos from our global swimming community.

Personalized Training Plans

Choose from training programs personalized to your swimming speed with our dynamic training algorithm. Workouts are individually calibrated to your personal fitness level and lay the foundation for structured training program.

Device Support

Start your structured training plan with the MySwimPro iPhone or Android app. MySwimPro supports a wide range of wearable devices including the Apple Watch, WearOS, Fitbit, Garmin. You can see a full list of compatible devices here.

Try MySwimPro For Free

Start your free 7-day trial of the ELITE Membership and unlock unlimited swim workouts, personal training plans, analytics and more!

Get started at

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This Dryland Workout for Swimmers Promises to Get You Into Michael Phelps-Level Shape

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No pool? No problem. This dryland workout for swimmers features pool-inspired moves that will get you a strong body without a single lap.


During the Summer Olympics, there's one type of event that always strikes a chord with Shape editors: swimming.

Maybe just because it's so hot outside (making pool sports look especially inviting) or perhaps it's the strong shoulders of the competitors as they push through lap after lap.

Either way, there's something about swimming that's equal parts exciting (to watch) and inspiring (to get you to sweat).

Don’t have a pool nearby? Try this dryland workout for swimmers instead to fulfill your swim fix—or at least reap the benefits of a swim workout.

Created by the pros at the American Council on Exercise (ACE), this dryland workout for swimmers starts with a warm-up, during which you'll perform two sets of 10 to 12 reps of each move.

Then once you dive into the main workout, you'll sweat your way through two to three sets of eight to 12 reps.



Robert Niedring/Getty

A. Lie facedown on the floor with arms and legs extended.

B. Keeping abs engaged, squeeze glutes and lift arms, legs, and head 3 inches.

C. Hold for 3 counts, then release.

Do 8 to 10 reps.

Cavan Images/Getty

A. Lie face-up on an exercise mat, bending knees so feet are flat on the floor.

B. Keeping back and hips flat on the floor, pull shoulders down toward hips.

C. Bring arms away from sides to about 45 degrees, rotating palms toward the ceiling and keeping upper arms in contact with the mat. (On that note, one of these exercise mats will make this dryland workout for swimmers more comfortable.)

D. Exhale, and gently slide arms upward along the mat until hands touch, keeping backs of arms, wrists, and hands in contact with the mat.

E. Inhale and return arms to start.



A. Begin with a stability ball under stomach, both legs extended and feet on the floor, hip-width apart. Pull shoulder blades back and down.

B. Bring both arms overhead, thumbs pointing toward the ceiling, palms facing each other, so body looks an “I”. Hold, then inhale to bring arms back to rest on the ball.

C. Exhale, and bring arms overhead and slightly further apart into a “Y” position. Hold, then inhale and return arms to the ball.

D. Exhale, and stretch arms to either side so you form a “T” with thumbs pointing toward the ceiling and palms facing forward. Hold, then return arms to the ball as you inhale.

E. Exhale, bend elbows, and raise arms so they're level with torso. Pull both elbows down toward hips so arms form a “W”. Hold, inhale, and return to the starting position.

F. Inhale, and return to the starting position. (And then after this dryland workout for swimmers, try these other total-body stability ball exercises).

If you have poor shoulder mobility or this is too difficult, consider modifying (as pictured) by starting in the same position, then moving hands next to ears with elbows bent out to the sides. Repeat for the indicated number of reps. 


A. Start in a high plank position with hands just wider than shoulder-width, palms pressing into the floor, and feet hip-width apart.

B. Push the left toes into the floor and bring the right knee to the outside of the right elbow, placing right foot on the floor.

C. Extend left arm forward, palm on the floor. Press into the right toes to straight right leg and move body forward.

D. Bring left knee to the outside of the left elbow, placing left foot on the floor. Continue alternating sides.

A. Get into plank position, engaging core and tucking toes under heels.

B. Bend elbows, keeping them close to body, to lower until chest or chin touches the floor (chaturanga-style).

C. Straighten your elbows, lifting left foot off the floor with a straight knee. Don't let hips rotate or low-back sag.

D. Once elbows are straight, hold. Then lower left leg. Repeat, alternating legs with each rep.

Optional: Add a resistance band (shown) around shins to make it harder.




A. Start standing with feet together, holding a light-to-moderate medicine ball or dumbbell in front of chest with both hands.

B. Step forward with the left foot and lower into a lunge so back knee is just off the floor. At the same time, press the weight straight overhead.

C. Hold this position for a few beats, then lower weight to chest, and press off the left foot to return to standing.

Do one set on this side. Switch sides; repeat.


A. Hold a medicine ball and stand with feet hip-width apart.

B. Squat down, keeping head facing directly forward, and reach the medicine ball back between legs.

C. Swing the medicine ball up and overhead while straightening knees and hips, rolling forward on toes.

D. Explosively bring the ball back down, slamming it into the floor and dropping back down into a squat.

E. On the first bounce, scoop the ball back up for the upward motion of the exercise.

Peathegee Inc/Getty

A. Hold a medicine ball and stand with feet hip-width apart.

B. Raise onto toes and lift the ball overhead, as if doing a medicine ball slam.

C. Bend elbows and slam the ball down behind body.

D. Turn around, pick the ball up, and repeat.

(Next try: Medicine Ball Slams and 7 More Moves That Build Muscle)



The Swim Plan — Boost Coaching

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What does a week look ?

The program is delivered with three pool sessions per week.  In the early part of the season the training has specific technique focus for one of the sessions per week and then the other two sessions are either endurance, threshold or sprint training.  

How will I know what threshold, endurance and sprint swimming is for me?

We'll be using the tempo trainer to help manage this intensity, the sessions are structured in a way to help you learn and understand this. 

What if I don't want to use a Tempo Trainer Pro?

You don't have to use it but then will have to rely on your perceived effort and stroke rate being accurate from start to finish. Most age group swimmers can learn so much from the Tempo Trainer and this helps them to build the stroke rates that will help improve their open water swimming and event strategy.  

How long do I have to swim for in each session?

You will swim up to an hour but you may choose to do more. I provide ranges within key sets and you choose your ability level. So where some swimmers will do 10 reps others may do 6 reps or where some swimmers do 800 meters some will do 600 meters.  Can also adapt the sessions as needed. 

What distance is covered in each session? 

The distances range from 1800 meters to 4500 meters

Will I know how to do everything?

There are a list of swimming abbreviations that I provide and if there are parts of a session that may need further clarification I've generally put these in the notes for that session. Otherwise drop me an email and I will happily answer you. 

I think I will need help with technique – can you help? 

Yes – if you are based in Auckland I can take you for a 1:1 swim lesson and if you are outside of Auckland I am more than happy to review video footage and provide feedback on this – this would be charged at $65.00 per half hour (the same as a 1:1 lesson). Alternatively I have a number of contacts throughout the country that I can recommend and send you to.

When I start – what will happen next?

The program is delivered through Training Peaks so you will have to set up an account there (you are sent to the page to create the account). You just need to choose the FREE account.

  The program will then be loaded into your training peaks account.

 You will start at the same point as everyone else on the program at that time but will be provided some key sets to help get you get up to speed with using your Tempo Trainer Pro. 

I already have a coach providing me everything but a swim program – can I still subscribe? 

Sorry the program is for non-coached athletes wanting swimming support. If your training peaks account is shared with another coach the plan will not be provided to you.