Congratulations, you’ve taken the first step, committing to swapping the gym for a swim.

It’s natural to be a little nervous given you may not have been in the water or a swimming pool for a number of years. But don’t worry. As part of Get Speedo Fit, if you have the will, we have the way…

We’ve asked Speedo ambassadors and two of Australia’s most successful swimmers – Geoff Huegill and Eamon Sullivan to assist you in getting ready to get Speedo Fit…

‘Keep it simple’ is generally the best rule when packing your bag for a swim session. We suggest at minimum your swimsuit, a cap, pair of goggles and a towel. Also remember some loose change for the entry fee.

Depending on the session you are following also depends on what equipment you will need. For the starter program, we suggest a kickboard, centre snorkel, hand paddles, a pull buoy and of course a wet kick bag to hold everything on pool deck.

If showering at the pool also think about what you will need including a pair of thongs, shampoo, conditioner, body wash, body moisturiser and for the ladies - any makeup pieces. Most pools provide lockers to store everything whilst you swim as well as a complimentary hair dryer.

Ensure you bring along a drink bottle. It is humid in a pool environment and it’s important to stay hydrated.

The lanes dedicated to lap swimming are all sign posted with ‘slow’, ‘medium’, ‘medium fast’ or ‘fast’. As a general rule, below are the timings to use as a guide and determine what lane you should swim in. SLOW LANE - Laps slower than 60 secs. MEDIUM LANE - Laps slower than 45 secs. MEDIUM FAST LANE - Laps slower than 40 secs. FAST LANE - Laps faster than 40 secs.

Generally the lanes towards the middle are the fastest lanes however keep an eye out for any signs on the end of the lane as all pools are different. We suggest you begin in the slow lane and if you feel you are faster than most people in this lane people, step up to the medium lane.

The programs we have provided you are not for a dive start as most pools don’t allow diving into the lap lanes. Also, never sit on the ropes.

Some pools also restrict what strokes are allowed in each lane so keep an eye out for these signs. Speedo Fit programs mainly focus on freestyle which generally is allowed in all lanes.

Most pools expect you to shower before you enter the pool. Check with the front desk as you enter.

If you are unsure of anything, ask the pool attendant who is there to assist you as well as looking out for your safety.

These are called ‘backstroke flags’, and they are placed 5 metres from either end of the pool. They are for backstrokers to let them know they're approaching a wall for their turn or finish. Backstrokers count how many

strokes they take at race pace during practice so they know how many they need to do before they turn or finish without turning around.

Do I need to spit into my Goggles so they don’t fog up?A lot of people do this, however all Speedo goggles have anti fog built into them so it’s not necessary.

Do I need to wear a swimcap?A lot of people are moving to make this compulsory so it’s best to check this with your pool. We recommend swim caps at all times to protect your hair from the chlorine within the water.

What is the pace clock for?The clock is a true frenemy - a friend and an enemy. It never lies, but sometimes you wish it would! The pace clock is a great tool to help you keep track of your speed. It also can be used as a guide for rest breaks. Generally, you start on the “top of the clock” when the hand is on the 0.

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It varies and depends on what you’re trying to achieve. Eating before you swim is not the issue, the most important thing is to make sure you put the “good fuel” into your body after you exercise to allow the

recovery process to begin as soon as you finish your workout. Visit our Healthy Eating & Living section of the Speedo Fit site for Eamon Sullivan’s suggestions on what to eat before and after a swim.

You’re naturally going to get out of the water and feel a euphoric high for at least an hour. During this time it’s very important that you replenish your system with quality food to assist with recovery and to make sure you don’t fall in a hole after exercising. This should be done after EVERY session and for

optimal results, undertaken within the first 15 minutes after exercise.

Swimming laps is like driving a car, keep to the left at all times! If you want to overtake someone, you can do so, as long as the right lane is free.

There is nothing worsethan feeling like someone is hot on your heels. Give the swimmer in front some space. Generally make sure the person in front is at least a quarter of the way down the lane before you push off to begin your swim.

If being passed, move to the far left of the lane and continue swimming to the end. It may be appropriate to briefly stop and give the passing swimmer some space.

Always avoid stopping in the middle of the lap. You can rest at the end of the lap, just make sure you’re out of the way.

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