Get Back into Swimming: Session 4 – Toning and Strength

Warm up 150 metres

3 x 50m Front Crawl

Focus on kicking from the hip

Main set 400 metres

4 x 50m Front Crawl

Focus on keeping abs tight and kicking from the hip

1 x 100m Breaststroke

1 x 100m Backstroke

Use a kickboard or put your hands by your sides. Use your kick only to move through the water.

Cool Down 150 metres

3 x 50m Front Crawl

Slowly bring the heart rate and heavy breathing down.