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Improve Tone up | Swim Workout

Target Distance 700m

Your Foundation Tone Up Swim Workout

A targeted workout designed to tone your abs and strengthen your core. A strong core improves balance, stability and overall body posture.

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Your Swim Workout

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 hips
  • 1 x 100m
  • 1 x 100m
    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 high heart rate and heavy breathing down

Your Meal Plan by Anita Bean - Sports Nutritionist

Tone Up 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.

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This easy recipe makes the perfect post-swim breakfast as it contains the ideal ratio of carbohydrate to protein to refuel depleted muscles. It can be prepared the night before so you have a nutritious breakfast waiting for you in the morning! The high polyphenol and vitamin C content of the berries helps promote muscle recovery.

Per serving

per serving instructions


PREP 5 mins SERVES 1

150g plain low-fat Greek yogurt

50ml milk of your choice

25g jumbo oats

2 dried apricots, chopped

1⁄2 apple, cored and coarsely grated

1 tbsp walnuts, roughly chopped

handful raspberries (or any other berries) and a few pomegranate seeds


1. In a small bowl or wide-neck glass jar mix together all the ingredients except the fresh fruit. Cover and leave overnight in the fridge.

2. To serve, top with the raspberries and pomegranate seeds.



This recipe is loaded with protein – essential for repairing muscle tissue after exercise – as well as iron. Iron is important for helping your blood carry oxygen from your lungs to your muscles. Spinach provides vitamin C, which helps your body absorb more iron from plant foods. The sweet potato adds carbohydrate to restock glycogen stores in your muscles, as well as beta-carotene.

Per serving

per serving instructions


COOK 25 mins PREP 5 mins SERVES 2

1 tbsp light olive or rapeseed oil

1 onion, finely chopped

2 small sweet potatoes (300g), peeled and cut into small chunks

1 garlic clove, crushed

125g baby spinach

1 soft wholemeal tortilla wrap

8 cherry tomatoes, halved

4 eggs

freshly ground black pepper

50g feta, crumbled

SERVE WITH leafy salad


1. Heat the olive oil in a non-stick frying pan over a medium heat, add the onions and fry for 4-5 minutes until softened. Add the sweet potato and stir together. Reduce the heat to low, cover and cook for 15 minutes until the potato is tender and cooked through. Add the garlic, spinach and cherry tomatoes and continue to cook for 2 minutes until the spinach has wilted down.

2. Beat the eggs in a large bowl and season with freshly ground black pepper. Pour over the potato mixture and cook over a medium heat for a few minutes until the frittata is almost set. Scatter over the feta.

3. Heat grill to medium. Place the pan under the grill for 2-3 minutes until the top is golden and just set.

4. Leave for a few minutes. Run a knife around the edge and slide the frittata on to a large plate. Serve either hot or cold in wedges with a leafy salad. Great for lunch boxes.



These fish cakes are a great source of carbs, protein and omega-3s – perfect recovery food after a swim workout. They’re made with sweet potatoes as they contain more beta-carotene and vitamin E than ordinary white potatoes. Save time by baking the potatoes in advance.

Per serving

per serving instructions


COOK 55 mins PRE 10 mins SERVES 2 (MAKES 4 FISH CAKES)

2 small sweet potatoes (225g)

225g salmon llets, skinned

25g butter

2 tbsp milk

1 tbsp fresh coriander or parsley, chopped

grated zest of 1 lemon

salt and freshly ground black pepper

1 spring onion, chopped

2 tsp plain our

1 egg, beaten

40g dried breadcrumbs

rapeseed or light olive oil, for frying

SERVE WITH green leafy salad leaves, tomatoes and cucumber and a harissa yogurt dressing (mix together 2 tbsp plain low-fat Greek yogurt and 1⁄2 tsp harissa paste).


1. Bake the potatoes at 200˚C (180 fan), gas mark 6 for about 45 minutes until cooked. Leave to cool.

2. Meanwhile, poach the fish in enough water to just cover for 10 minutes. Drain and flake, carefully removing all bones and any skin.

3. Scoop the potato out of the skins and mash with the butter, milk, coriander or parsley, lemon zest and salt and pepper. Mix in the flaked fish and spring onion. With floured hands, shape into 8 round cakes. Beat the egg in a shallow bowl; place the crumbs in a separate bowl. Coat each cake with the egg, then the dried breadcrumbs and, ideally, leave in the fridge for about 30 minutes to firm up.

4. Heat the oil in a large frying pan over a medium heat and fry the fish cakes for about 5 minutes each side or until golden and crisp. Drain on kitchen paper and serve immediately.

MAKE IT VEGETARIAN Substitute 400g tin chickpeas for the salmon, omit the lemon zest and add 1 tsp sweet paprika and 1 tsp ground cumin



These handy snacks are packed full of carbohydrate, protein, minerals, vitamins and fibre – perfect for pre-swim fuelling.

Per serving

per serving instructions


FOUNDATION / BEGINNER 100g plain low-fat Greek yogurt with 50g blueberries and 1 tsp nut butter

INTERMEDIATE AND ADVANCED 100g plain low-fat Greek yogurt with 50g blueberries, 1 tsp nut butter and 2 x energy balls (see recipe)

PREP 10 mins, plus 1hr chilling MAKES 16 BALLS

100g rolled oats

100g cashew nuts

75g ready-to-eat dried apricots

2 tsp honey

25g dark chocolate chips

4 tbsp water


1. Mix the ingredients in a food processor or hand blender until the mixture forms the consistency of stiff cookie dough.

2. Shape into 16 balls. Chill for 1 hour or until firm. Transfer to an airtight container and store in the fridge for up to 1 week or in the freezer for up to 3 months.