Swim Fitness Plan

Mix up your weekly lane swim sessions with a fitness plan to improve your stamina and performance in the pool.

Each session of the swimming fitness training plan forms part of a 20-step programme. The plan will ultimately take you to swimming more than 70 lengths, as well as developing your swimming skills.

How To Follow & Progress

With all of the sessions you will notice that there is a warm up, skill development, main set and swim down.

This will give your swim session a clear structure to follow. There are also helping hints and tips throughout to keep you swimming in the right direction.

Depending on swimming experience so far, you may choose to start at session 1 and repeat, or a later session might be more appropriate for you. Either way, get in the pool, have a go and think about how the session felt.

Get Started

Click or tap below to find out more about sessions. You don’t need to be a seasoned swimmer to start off. The first session involves swimming 12 lengths (300 metres). By session 10, you will be swimming 38 lengths (950 metres).

Session 11 throws you in the deep end with a 1000m session while by the final session, you will be swimming 80 lengths of a 25m pool – that’s 2000m!