Fitness Swimmer


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.



  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 sec. rests
  4. Swimming interval training: swim interval sets selected by the swimmer
  5. Workout (300 m):
    • 50 m warm-up (choice of strokes);
    • 4 x 25 m front or back crawl with 15 sec. rests;
    • 4 x 25 m (choice of strokes) with 15 sec. rests;
    • 50 m cool-down (choice of strokes)
  6. Workout design: design and demonstrate 2 sample workouts
  7. Distance swim: endurance challenge
  8. Sprint swim: 25 m each for at least 2 strokes chosen by the swimmer