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Improve Fitness | Swim Workout

Target Distance 700m

Your Foundation Improve fitness Swim workout

A great workout for building all-round muscle strength as well as lung capacity. Maximum e ort and variance in drills will prove a tough challenge.

Print your plan

Your Swim Workout

Warm up 150 Metres

  • 1 x 100m
    Front Crawl
    Focus on Kicking from the hip
  • 1 x 50m
    Focus on Kicking from the hip

Main set 400 Metres

  • 4 x 50m
  • 4 x 50m
    Front Crawl
    20 seconds rest between each 50m. Increase speed to maximum effort on the final 50m

Cool down 150 Metres

  • 1 x 100m
  • 1 x 50m
    Front Crawl
    Slowly bring the high heart rate and heavy breathing down

Your Meal Plan by Anita Bean - Sports Nutritionist

Improve Fitness Nutrition Plan

Anita is an award-winning nutritionist and health writer, specialising in sport and exercise nutrition for swimmers to achieve their goals. Anita has created some nutritious, tasty and easy to make recipes that will boost your energy and help you get the most out of your day.

Download full recipe


Photography by Anita Bean


All you need for these pancakes is two ingredients: bananas and eggs! They’re super-easy and quickto make and with a handful of colourful berries and a dollop of Greek yogurt you’ve got pretty muchthe perfect pre- or post-swim combo. They’re high in protein and packed with vitamins and fibre.

Per serving

per serving instructions

COOK 5 mins PREP 5 mins SERVES 1


2 bananas

3 eggs

little light olive oil, rapeseed oil or butter

optional batter ingredients: ¼ tsp baking powder (to make fluffier pancakes); 1 tsp cinnamon or vanilla extract, 1 tbsp raisins

SERVE WITHfresh blueberries and plain low-fat Greek yogurt


1. Mash the banana in a bowl. Add the eggs and mix together until well combined. Alternatively, mix in a blender and process until fairly smooth.

2. Heat a non-stick pan over a medium heat, then add a little oil. Drop dessertspoonfuls of batter into the pan, spacing well apart, and cook for 30-45 seconds. Flip the pancakes over with a thin spatula and cook for a further 15-30 seconds. Repeat with the remaining batter.

3. Serve with blueberries and plain low-fat Greek yogurt.


Photography by Anita Bean


This delicious and easy wrap is packed with protein, fibre and vitamins. Avocados are rich in healthy unsaturated fats and vitamin E, while feta adds extra protein and calcium to the meal.

Per serving

per serving instructions

COOK 1 min PREP 5 mins SERVES 1


1⁄2 ripe avocado, stoned, peeled and roughly chopped

2 tsp lemon or lime juice

1 tomato, chopped

1 tbsp fresh coriander, chopped

sea salt and freshly ground black pepper

1 soft wholemeal tortilla wrap

handful salad leaves

1 spring onion, chopped

25g feta, crumbled

75g cooked and peeled prawns


1. Put the avocado in a bowl with the lemon or lime juice. Roughly mash, then add the tomato, coriander and seasoning.

2. Warm the wrap in the microwave for a few seconds. Spread the avocado mixture down the middle, scatter on the salad leaves, spring onion and feta, and finish with the prawns. Roll up and serve.

MAKE IT VEGETARIAN Substitute 2-3 falafels for the prawns


Photography by Anita Bean


The combination of chicken, chickpeas and vegetables provides plenty of protein, carbohydrate, B vitamins and minerals, all of which promote recovery after swimming. The tagine includes spinach and dried apricots, both excellent sources of iron and beta-carotene, as well as almonds for their high healthy unsaturated fats content.

Per serving

per serving instructions


1 tbsp light olive or rapeseed oil

2 skinless, boneless chicken thighs, cut into chunks

1 small onion, finely chopped

1⁄2 tsp each ground coriander and ground cinnamon

2 tsp harissa paste

250ml chicken stock (or 1⁄2 stock cube dissolved in 250ml boiling water)

200g tin chopped tomatoes

1⁄2 x 400g tin chickpeas, drained and rinsed

25g dried apricots, roughly chopped

100g fresh or frozen spinach

salt and freshly ground black pepper, to taste

25g flaked almonds, toasted

fresh coriander, chopped, to garnish

SERVE WITH 4 tbsp couscous (optional)


1. Heat the oil in a large pan and cook the chicken until lightly coloured. Add the onion and fry for 2 minutes until softened. Add the harissa paste, ground coriander, ground cinnamon and pepper and stir well. Add the stock, tomatoes, chickpeas and dried apricots.

2. Bring to the boil, then reduce the heat and simmer for 30 minutes or until the chicken is tender and cooked through. Add the spinach, stirring until just wilted. Season with salt and freshly ground black pepper.

3. Scatter over the almonds and garnish with the coriander. Serve with the couscous (if using).

MAKE IT VEGETARIAN Omit the chicken and use 400g tin chickpeas


Photography by Anita Bean


These tasty cookies are made with peanut butter and oats in place of some of the flour. As a result, the cookies are considerably higher in protein, healthy monounsaturated fats, fibre, vitamins and minerals than conventional cookies.

Per serving

per serving instructions


FOUNDATION / BEGINNER Strawberry yogurt pot

INTERMEDIATE AND ADVANCED Strawberry yogurt pot and 1 x peanut butter cookie (see recipe)

125g crunchy peanut butter

75g brown sugar

100g olive oil spread

1 tbsp honey or maple syrup

1⁄2 tsp vanilla extract

100g oats

100g plain white flour

1⁄2 egg, beaten


1. Preheat the oven to 190˚C (170 fan), gas mark 3 and line one or two baking trays with baking parchment.

2. Place all the ingredients except the egg in a large mixer bowl and mix on low speed until combined. Alternatively, beat together with a wooden spoon. Add the beaten egg, then mix together until you have a smooth, fairly stiff dough.

3. Roll heaped teaspoonfuls of the mixture into balls, about 3cm in diameter. Place on the baking trays, about 2.5cm apart, then flatten lightly with your hand. Bake for 12-14 minutes or until light golden.