Speedo tech videos

SPEEDO FIT SWIM PROGRAMS

Whether you want to get back in the water after a long hiatus away, wanting to go that extra km or train for a specific event, our easy to follow programs are a great way to make the most out of your time in the water, and to reach your fitness goals.

Nervous about getting back into the water after a long break or never been swimming at an aquatic centre? Well don’t worry as we have prepared some information to help you prepare for your swim session and what to do once you get there.

Get Ready to Get Speedo Fit

As well as helping to improve stamina and muscle tone, swimming is also a great cardiovascular activity and the best choice for an all-over body workout and vastly improves fitness, whilst virtually eliminating impact on joints and muscles. If you have the will, we have the way, so download the program right for you now…

starter 25M POOL PROGRAM level 1 Send to friend

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25M PROGRAM

For those who have the will to ‘Get Speedo Fit’, this easy-to-follow workout plan is a great way to make the most out of your time in the water and reach your fitness goal. The goal at the end of this program is to swim 600m.

This is the Get Speedo Fit Swimming Program Starter level. If you have completed the Starter Program or feel you are at an intermediate level, this is the category for you!

As well as helping to improve stamina and muscle tone, swimming is also a great cardiovascular activity and the best choice for an all-over body workout, and vastly improved fitness, whilst virtually eliminating impact on joints and muscles. This program will help your swimming technique and physical conditioning.

SESSION LENGTH

Session length clock

Allow for 15-25 minutes for each session, depending on how fast you choose to swim. Remember it’s not about speed, it’s about technique.

STROKE

freestyle breaststroke brckstroke butterfly

The program only references freestyle (and gives backstroke as an option for some warm ups), however feel free to mix up strokes, especially in the warm up and warm down to keep up the variety.

program length

speedo calendar
3 week program 2 sessions per week

Training Aids

Included in your ‘Speedo Fit Kit’ and within the program are a number of Speedo training aids. See below how Speedo Training Aids and Equipment can help to tone different areas of your body in the pool as well as boosting your strength, endurance, technique, and the calorie burning potential of swimming.

Before beginning the program, it’s a great idea to watch the four freestyle videos available on our Speedo Fit Training Aids page, providing you with expert tips on correct breathing, positioning, kick and stroke. Now let’s get started!

FINS

fins

The Speedo Biofuse Training Fins help increase kick propulsion to develop better flexibility in your ankles. They will help you move through the water more effectively if your kick is a weaker part of your stroke.

eva kickboard

eva kickboard

The Speedo Eva Kickboard is designed to improve your leg strength and kick technique.

pull buoy

pull buoy

The Speedo Elite Pull Buoy increases arm focus and improved arm propulsion. Placed between your thighs, it can be used to add an additional workload to the arms for a greater training effect and help to maintain a flat swimming position without any leg kick.

FINGER PADDLES

finger paddles

Speedo Biofuse Finger Paddles help perfect your hand positioning and stroke technique for a more efficient swim.

TECH PADDLES

tech paddles

Tech paddles hone your arm pull technique and perfect your hand positioning for a faster swim.

CENTRE SNORKEL

centre snorkel

The Speedo Centre Snorkel is designed to allow you to focus on improving body alignment, stroke and kick technique.

WEEK 1 : SESSION 1 DISTANCE TO SWIM : 300m Email me this session

Your focus for this session is about getting wet (first and foremost) and thinking about your freestyle technique.

Before you start to swim, it’s important to focus on 2 key points.

Switching your core on – you want to hold good body positioning through the water and the best place to start is by switching on your core.

Head positioning – make sure your head is still driving forward with the crown of your head. Try not to flick your head all over the place when you swim or the rest of your body will wiggle up the pool as well!

warm up

4 x 25m

SLOW LAPS
Freestyle

HINTS & TIPS

Go as slow and steady as you need to.

AFTER SET REST : UP TO 2 minutes

Main set

2 x 25m

LAPs
fins

with fins

HINTS & TIPS

Fins will allow you move through the water easier. Try and focus on switching your core on for better positioning and technique.

AFTER SET REST : 1 minute

2 x 25m

LAPs
pull buoy

with pull buoy

HINTS & TIPS

The Pull Buoy will ensure you focus on your upper body stroke. Lead with your fingertips, then hands over the elbow when you pull through the water. Try not to drop your elbow.

AFTER SET REST : 1 minute

2 x 25m

LAPs
kickboard

with kickboard

HINTS & TIPS

The Kickboard will allow you to focus on your kick. Remember to hold the board from the top and not the sides. As mentioned above, keep you core switched on for strength and try to flick your feet when you kick for better propulsion.

AFTER SET REST : 1 minute

Swim Down

2 x 25m

SLOW LAPS
Freestyle

Don’t worry if you’re unable to complete the session on your first attempt. Give it a go the next session and once complete, move on.

TOTAL DISTANCE SWUM : 300M

WEEK 1 : SESSION 2 DISTANCE TO SWIM : 400m Email me this session

Welcome back to session 2. Remember, if you’re committed to the end result, work through each session day by day, week by week because the reward at the end is well worth it.

warm up

4 x 25m

SLOW LAPS
Freestyle and backstroke

freestyle OR backstroke

HINTS & TIPS

Swimming harder doesn’t always mean you’ll swim faster! Stay controlled and efficient.

AFTER SET REST : 2 minutes

Main set

4 x 25m

LAPS
pull buoy snorkel

pull buoy AND centre snorkel

HINTS & TIPS

The Centre Snorkel allows you to keep your head still during normal swimming, leaving you to concentrate on stroke technique and not breathing.

AFTER SET REST : 1 minute

4 x 25m

LAPs
kickboard

with kickboard

HINTS & TIPS

Make sure you’re not sliding through the stroke - keep the elbows high. Your stroke should lead with your fingertips, over your hands, then elbows, pulling through the water. Don’t drop the elbow and slide hands back through the water.

AFTER SET REST : 1 minute

Swim Down

4 x 25m

LAPS
freestyle

The key to this session is remembering your technique. The longer you swim for, the more you will want to fall back into old bad habits.

TOTAL DISTANCE SWUM : 400M

WEEK 2 : SESSION 1 DISTANCE TO SWIM : 400m Email me this session

Stepping into week 2 you should be feeling motivated and excited to move forward into some more laps to build on distance. You may not be feeling 100% comfortable with technique yet, however your confidence and stroke will be much improved.

It’s important that you keep focusing on core and head position for efficiency.

warm up

4 x 25m

slow laps
freestyle

HINTS & TIPS

Get your blood pumping by gently swinging your arm at poolside in readiness for your strokes in the pool.

AFTER SET REST : 1 minute

Main set

4 x 25m

laps
fins

with fins

HINTS & TIPS

Always remember to kick and ensure it's constant.

Try a 4 or 6 beat kick – this means 1 stroke to every 2 kicks or 1 stoke to every 3 kicks.

AFTER SET REST : 1 minute

4 x 25m

laps
kickboard

with kickboard

HINTS & TIPS

Adding training aids to improve your swim when fatigued helps promote great technique being carried over into your next session.

AFTER SET REST : 1 minute

Swim Down

4 x 25m

slow laps
freestyle

After a period of hard work the body produces by-products that leave you fatigued and sore. A warm down will aid recovery from a tough training session by clearing these by-products from your blood stream.

TOTAL DISTANCE SWUM : 400M

WEEK 2 : SESSION 2 DISTANCE TO SWIM : 500m Email me this session

Warm Up

8 x 25m

slow laps
fins

with fins

HINTS & TIPS

If you feel your stroke needs a little fine tuning, look into booking yourself into a 1 on 1 lesson at your pool for assistance which ensures bad habits are eliminated.

AFTER SET REST : 2 minutes

Main set

4 x 25m

laps
pull buoy

with pull buoy

HINTS & TIPS

Focus on swimming more efficiently, thinking about a smooth and efficient stroke.

AFTER SET REST : 1 minute

4 x 25m

laps
kickboard snorkel

kickboard AND centre snorkel

Adding a Centre Snorkel allows you to watch how your hands and arms move underwater.

AFTER SET REST : 1 minute

Swim Down

4 x 25m

slow laps
fins

with fins

Congratulations, you are 1 week away from achieving your swim fitness goal.

TOTAL DISTANCE SWUM : 500m

WEEK 3 : SESSION 1 DISTANCE TO SWIM : 500m Email me this session

I hope you’ve had a relaxing weekend as we’re stepping it up for week 3.

Warm Up

4 x 25m

slow laps
Freestyle and backstroke

with freestyle or with backstroke

HINTS & TIPS

Think about how you are fuelling your body before and after a swim. Head to Eamon’s Healthy Eating and Living Section for some suggestions.

AFTER SET REST : 2 MINUTEs

main set

4 x 25m

laps
kickboard fins

kickboard AND fins

HINTS & TIPS

Focus on breathing every 3 strokes, however if you feel this is challenging, breath every 2 or 4.

AFTER SET REST : 45 SECONDS

4 x 25m

laps
pull buoy

with pull buoy

HINTS & TIPS

It should be your personal preference if you breathe on one side or both – there is no right or wrong!

AFTER SET REST : 45 SECONDS

4 x 25m

right arm then left arm laps
freestyle

HINTS & TIPS

  • 25m - right arm only, left hand remaining out front
  • 25m - left arm only, right hand remaining out front
  • Then repeat
AFTER SET REST : 1 minute

Swim Down

4 x 25m

slow laps
freestyle

Feel free to mix up your swim down stroke to backstroke or breaststroke (or butterfly if you are really keen!)

TOTAL DISTANCE SWUM : 500M

WEEK 3 : SESSION 2 DISTANCE TO SWIM : 600m Email me this session

Warm Up

4 x 25m

slow laps
freestyle

HINTS & TIPS

You have the fitness so try stepping up the pace for your last warm up.

AFTER SET REST : 1 MINUTE & 30 SECONDS

main set

4 x 25m

laps
freestyle

HINTS & TIPS

Don’t forget to keep focusing on your technique – kicking consistently, elbows high and core strong.

AFTER SET REST : 45 SECONDS

8 x 25m

laps
pull buoy

with pull buoy

HINTS & TIPS

Using the pull buoy allows you to really focus on your arm technique and build strength.

AFTER SET REST : 45 SECONDS

Swim Down

4 x 25m

slow laps
freestyle

Congratulations! You have reached your goal and you are Speedo Fit.

TOTAL DISTANCE SWUM : 600M

CONGRATULATIONS!!!

You’ve just reached your goal of swimming 600m and are Speedo Fit.

There are two more Speedo Fit programs of Improver and Performer if you are feeling up to the challenge.

The main thing is to keep swimming and enjoying it.