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The Free Swimming Fitness Programme

Tailored to your needs

Tailored to your needs

Whether you are a head up out of the water, breast stroker, or a more serious performance swimmer training for a triathlon or open water swim we have a swim session for you. Pick one of 50 unique sessions written by swim coach and sports nutrionalist Joel Enoch - all which can be printed or downloaded for FREE!

Track your progress

Track your progress

Log and keep track of all your swims. Whether you are swimming a session, swimming as part of a challenge of just putting a few lengths in, we'll keep a record of every session, swim, and meter!!

Online video tutorials

Online video tutorials

Check out all our videos giving handy hints and tips to improve stroke technique and build strength. We also have product tutorial videos showing you how to use our equipment properly so you get the best use from it.

Challenge yourself & friends

Challenge yourself & friends

Escape from Alcatraz or swim the Channel! We have 8 iconic swims you can challenge yourself AND up to 10 friends to - watch and track everyones progress on our clever maps application. You can also update all your progress to facebook and twitter!

Taster Sessions

See more

Calm / Recover (400m)

  • 100m easy swimming, any stroke with as much rest as you need after each length
  
  • 50m kick with board, relaxed with 30 secs rest
  • 50m easy swim, any stroke,stay relaxed
  • REPEAT
  
  • 100m very easy in your own time

Fitness / Legs (Long)

  • 100m swim any stroke
  • 100m kick any stroke
  • 100m with kickboard
  • 100m swim front crawl / freestyle
  
  • 100m front crawl / freestyle kick with kickboard building intensity throughout, 45 seconds rest
  • 50m front crawl / freestyle kick with kickboard, max effort, 60 seonds rest
  • 75m breast stroke kick with kickboard building intensity thoughout, 45 seconds rest
  • 75m breast stroke kick with kickboard, max effort, 60 seconds rest
  • 50m back stroke kick with kickboard building intensity thoughout, 45 seconds rest
  • 100m back strokekick with kickboard, max effort, 60 seconds rest
  • REPEAT, 120seconds rest between
  
  • 100m easy swim
  • stretch legs if tight

Performance / Endurance (2500m)

  • 400m as 25m front crawl / freestyle, 75m any stroke, build 60-90% throughout
  
  • 400m front crawl / freestyle with Pull bouy at 65%, 30 seconds rest
  • 400m front crawl / freestyle with paddles at 65%, 30 seconds rest
  • 400m front crawl / freestyle at 65%, 30 seconds rest
  • 800m any stroke at 70%
  • 500m Medley or mix strokes, 80%
  
  • 200m backstroke easing down to 40%

Triathlon / Race Preparation (Pool 1500m)

  • 200m backstroke, very easy
  • 200m backstroke, very easy
  • 200m any stroke, at 50%
  • 200m front crawl / freestyle building, 60-80%
  
  • 100m any stroke, at 80%, 30 seconds rest
  • 50m front crawl / freestyle, at 90%, 20 seconds rest
  
  • 50m front crawl / freestyle at 100% Main Set:
  • 4 x 100m front crawl / freestyle, 90% with first 25m head-up, 30 seconds rest
  • 4 x 100m sighting every 6 or so strokes, 90%, 20 seconds rest
  • 4 x 100m front crawl / freestyle with no push off wall start and sighting, at 90%, 30 seconds rest
  • 2 minutes rest
  
  • 200m backstroke, very easy

FAQs
  • Swimming while pregnant?
  • Where’s my local pool?
  • Which stroke burns the most calories?
  • How do I log a swim?
  • How can I build my stamina?

On the move

Finish your swim and log it straight away on your smart phone at swim4fitness.com

Get the gear

Find all the equipment you need at any skill level or age group at www.zoggs.com