Description
The Fitness Swimmer program is for swimmers of any age who want to improve their overall physical fitness in the water. Fitness Swimmer provides a structured approach based on accepted training principles and practices including interval training. Participants set their own goals. Content: 1. Pace clocks and timers; 2. Stretches for swimmers; 3. Kicking interval training: 4 x 25 m flutter kick and/or whip kick with 15-20 second rests; 4. Swimming interval training: swim interval sets selected by the swimmer; 5. Workout (300 meter): 50 metre warm-up (choice of strokes); 4 x 25 meter front or back crawl with 15 second rests; 4 x 25 meter (choice of strokes) with 15 second rests and 50 meter cool-down (choice of strokes); 6. Workout design: design and demonstrate 2 sample workouts; 7. Distance swim: endurance challenge; 8. Sprint swim: 25 meter each for at least 2 strokes chosen by the swimmer. Prerequisites: Swimmer 4 or equivalent.