swimming digital programme
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meet your newswim coaches.Ryk Neethling and Chad le Clos are here to help you swim.
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Lets swim
Swimming is a huge passion of mine and I would like to share it with as many people as possible. Swimming is an easy
way to improve your overall health and fitness and adds a whole new dimension to your exercise routine it doesnt
have to be competitive. Yet, Ive found that many people are not sure about what to do in the pool and how to reach
their goals. Ive designed a general swim training programme that will guide you in the pool and help you improve.
Together with Chad le Clos, well show you the basics and get you comfortable in the water.
My best advice to those of you starting out is to take it easy. Focus on your technique and build a good base to work from.
Ryk Neethling
Olympic Gold Medalist
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A bit about Chad
If you havent heard his name around yet, you will soon. Chad is one of South Africas most talented swimmers. Hes a
Commonwealth Games champion, he won five medals at the 2010 Summer Youth Olympics in Singapore and holds
the world record for the 200-meter butterfly.
Age: 20 years old
Weight: 82kg
Height: 6ft 2inches.
Strokes: Individual Medley, Butterfly and Freestyle.
Distances: 400IM, 200IM, 200 Butterfly, 100 Butterfly, 200 Freestyle.
Proudest achievement? When I became the youngest world champion in Dubai 2010.
Greatest ambition? To win Olympic Gold.
Training schedule? Anything from three to five hours a day of swimming and one to two and a half hours of gym four
times a week.
Distance covered? 10km - 16km daily.
Diet? Lots of pasta and meat.
Biggest support? I chat with my family when Im struggling usually my Dad steers me in the right direction.
Inspiration? Beating the top three swimmers in the world.
Plans? Ive been offered scholarships to study overseas but I love South Africa and Im definitely staying.
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How to use the programme
Choosing your workout
The programme uses Virgin Actives Colour Me Fit and is divided into three types of workouts: red (cardio), orange (strength)
and yellow (balance). Each workout is divided into three levels of difficulty and caters to entry, intermediate and advanced
swimmers. Decide what kind of workout you want colour and how hard the workout should be level and off you go.
Once youve chosen a workout, use 1-5 as a guide to indicate how much effort you should be putting in.
1 easy
2 medium effort
3 good effort
4 pushing hard5 maximum exertion
Rest periods
Use the rest periods to recover in between sets. Use the clocks to time your rests start timing your rest from when you
touch the side and push off immediately when your time is up.
Need to adjust the difficulty levels?
To make it easier for yourself, you can increase your rest periods or take intervals more frequently. Ifyou are anabsolute
beginner you can also reduce the number of laps by up to a third. Do what feels comfortable for you.
To increase difficulty you can reduce your rest periods and take them less frequently. A good way of measuring your
progress is by seeing if you can do the same number of laps with shorter and fewerrest intervals.
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Warming up
You can warm up your joints and muscles outside the pool first with some basic stretches. Then take your time easing into
your workout with some slow laps, increasing intensity toward the end.
Using props
Using props is an excellent way to build muscle strength and coordination and gives you time to work on body position,
form and stroke technique.
Kickboards these aren't just for beginners they're for anyone in the water at any level. A kickboard takes the arms out
of the equation, allowing you to focus on isolating the large muscle groups in the legs that do the hard work.
Hand paddles - this is a flat attachment to the hand, which helps you push the water efficiently. They isolate the back,
chest and arm muscles.
Pull buoys - you hold these between your thighs, just above your knees. Allow your legs to float while you pull yourselfthrough the water without kicking. It's a strength workout for your arms.
Fins - swim fins condition your legs, propel you through the water and help you work on your stroke technique.
When will I see results?
You should be able to see improvements after a week. If you can improve a small amount every day, after a week it adds
up to quite a bit. Try to be consistent with at least two workouts a week.
Choosing your stroke
Breaststroke and backstroke are recommended for swimmers who are starting out. More experienced swimmers can opt
for freestyle and advanced swimmers can swim butterfly. Unless a particular stroke is specified in the programme you can
choose whatever stroke you are most comfortable with.
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entry
4 laps 1 minwarm up, mix
strokes1 optional
2x1 lap 30 seckicking on back, arms
on side2 optional
4 laps mix strokes 2 optional1 min
2x1 lap 30 seckick on back, arms
above head2 optional
4 laps swimming backstroke 3 optional1 min
2x1 lap 30 sec
sidekick (1 arm above
head, other arm on
the side)
2 optional
warm down
4 lapseasy continuous
swimming1 optional
set rest focus effortlevel
kickboard fins pull buoy paddles
Tip: It is important to focus on a streamlined and strong body position during this workout.
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intermediate
8 laps 1 min warm up, mix strokes 1
2x2 lap 30 sec kicking on back, armson side 2 optional
8 lapspulling upper-body -
buoy between ankles21 min
2x2 laps 30 seckick on back, arms
above head2 optional
8 laps mix strokes 31 min
2x2 laps 30 sec fly kick on back2
optional
8 laps
easy continuous
swimming
2 optional
yes
1 min breathing every 5 strokes 3 optionaloptional
2x2 laps 30 sec
sidekick (1 arm above
head, other arm
on the side)
8 laps mix strokes 31 min
2x1 lap 30 sec
max underwater
distance 3 optional
8 laps 1 optional
set rest focus effortlevel
kickboard finspull
buoy paddles
optional
Tip: Swim slowly with a good stroke rather than faster with a bad stroke. Its better to focus on keeping good techniquethan only trying to building fitness in the water.
warm down
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advanced
16 laps 1 minwarm up, mix
strokes1
4x2 laps 30 seckicking on back, arms
on side2 optional
4x1 lapspulling upper-body -
buoy between ankles28 breaths
3
3 optional
easy continuous
swimming
2 optional
3 optional
4x2 laps 30 sec
sidekick (1 arm above
head, other arm on
the side)
4
8 laps 1 optional
yes
yes optional
8 laps mix strokes1 min
4x2 laps 20 sec 2 optional
4x1 laps 1 minmax underwater
distance
16 laps 1 minswimming, breathing
every 5 strokes
fly kick on back
4x1 laps All out effort8 deep
breathsyes optional
warm down
set rest focus effortlevel
kickboard fins pull buoy paddles
yes
Tip: The sidekick is a swimming drill which teaches you good kicking technique, balance and body control.
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entry
4x2 laps 30-40 sec easy swimming 1
2 optional
even effort for all 4 optional20 sec
warm down
4 laps easy swimming 1 optional
warm up
4x1 lap 30-40 sec kicking with a board yes
main set
10x1 lap
set rest focus effortlevel
kickboard fins pull buoy paddles
Tip: This is a good overall body workout. Try to keep going as much as possible so your heart does not drop below 70%of your max at any time.
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intermediate
4x4 laps 30 sec mix strokes 1
2
4x1 lap 15 sec upper body 3 optional
8x2 laps 30 sec fast, best average for
all 8 sets4 optional
yes
rest 1 min
5
easy swimming 1
optional
4 laps
optional
warm up
4x2 laps 30 sec kicking with a board
yes
main set
rest
12x1 laps 20 sec fast, best average for
all 12 sets
set rest focus effortlevel
kickboard fins paddles
warm down
optional
pull buoy
Tip: Build up the freestyle in the main set to fast. Keep going in the transition between sets so that your heart ratedoes not drop below 75%
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advanced
2x8 laps 20 sec mix strokes
2x8 laps 20 sec pulling - upper body optional
4x2 laps 20 sec fast, best average forall 4 sets optional
yes
optional
optional
warm up
2x4 laps 20 sec kicking with a board
yes
main set
4x2 laps 10 sec fast, best average for
all 4 sets
warm down
optional
optional
4x2 laps 15 sec fast, best average for
all 4 sets
rest 2 min rest
16x1 lap 30 sec all out effort yes
easy swimming
1
2
3
4
4
5
4
18 laps optional
Tip: The kickboard isolates the kick, which is the basis for every stroke. It also helps with your body position.
set rest focus effortlevel
kickboard finspull
buoy paddles
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entry
2 laps 40 sec easy swimming
optional
optional30 sec
warm down
4 lapsswimming,
good effort
optional
warm up
2x1 lap 30 sec kicking with a board yes
main set
2x1 lap
set rest focus effortlevel
kickboard fins paddles
optional1x2 laps 40 sec
warming up, faster
than first
kicking with a board yes
optional4x4 laps 40 sec smooth swimming
2 laps easy
1
2
2
3
2
4
1
pull buoy
optional
Tip: It is important to focus on a streamlined and strong body position. Start with a great kick, then focus on bodyposition and then add the arms.
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intermediate
8 laps 20 sec mix strokes 1
2
4x2 lap 20 sec mix strokes 2
8 laps 1 min smooth swimming
(freestyle)4 optional
yes
optional
2x4 laps 20 sec kicking with a board
set rest focus effortlevel
kickboard fins paddles
warm up
main set
warm down
optional
4.54x1 lap 30 sec mix strokes
8 laps 1 min faster than the first
(freestyle)4
4.54x1 lap 30 sec mix strokes
8 laps freestyle and
backstroke, easy1 yes
pull buoy
Tip: Start slowly with easy strokes and increase intensity, peaking toward the end. Dont tire yourself out too soon.
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Why swim?
Builds endurance, muscle strength and cardiovascular fitness
Low impact so reduces stress on your body
Helps maintain healthy weight, healthy heart and lungs
Tones muscles and builds strength
Provides an all-over body workout all of your muscles are used
Alleviates stress its a relaxing form of exercise
Improves coordination, balance and posture
Improves flexibility
Provides good low-impact therapy for certain injuries
At the pool
Remember to wear your cap and goggles.
Theres no diving or running in the pool area.
If you feel faint or dizzy, stop exercising immediately.
If you are ill, please dont swim.
Children under 14 must be supervised by a legal guardian .
Children who are non-swimmers must wear armbands or a flotation device in the pool area at all times.
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learn the basics or perfect your technique
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