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Swimming Programme
This 30-day swimming programme helps you gradually build up your stamina and strength.
Day 1
Five laps
Tip: Just take it easy - you can warm up and warm down by walking or jogging in the water, swimming or kicking easy - or even doing aqua-aerobics exercises to get the blood flowing.
Day 2
Five laps
Tip: Count the number of strokes for each lap - then try to do subsequent laps with fewer and fewer strokes. You can achieve this by pushing off a little further at the start of each lap or kicking faster when you swim.
Day 3
Rest
Stretch those active muscles and drink plenty of water!
Day 4
Five laps
Tip: Develop strength by alternating between short bursts of kicking only, and pulling with your arms only (without kicking).
Day 5
10 laps
Tip: Develop stamina - try to move continuously without stopping. You don't need to go fast or even use the same stroke - just keep it steady and keep your feet off the bottom!
Day 6
Five laps
Tip: 'Push the ball' - imagine you're holding onto a big ball of water and with each stroke, push it down your body.
Day 7
Rest
Stretch those active muscles and drink plenty of water!
Day 8
10 laps
Tip: Just take it easy - again, you can warm up and warm down by walking or jogging in the water, swimming or kicking easy, or doing aqua-aerobics exercises to get the blood flowing.
Day 9
Five laps
Tip: Count the number of strokes for each lap. Then try to do subsequent laps with fewer and fewer strokes (as you did last week). You can achieve this by pushing off a little further at the start of each lap or kicking faster when you swim.
Day 10
15 laps
Tip: Focus on developing stamina - try to move continuously without stopping, as you did last week. You don't need to go fast or even use the same stroke - just keep it steady and keep your feet off the bottom!
Day 11
Rest
Stretch those active muscles!
Day 12
15 laps
Tip: Again, count the number of strokes for each lap - then try to do subsequent laps with fewer and fewer strokes. You can achieve this by pushing off a little further at the start of each lap or kicking faster when you swim.
Day 13
10 laps
Tip: Develop strength by alternating between short bursts of kicking only, and pulling with your arms only (without kicking).
Day 14
20 laps
Tip: Just take it easy - warm up and warm down by walking or jogging in the water, swimming or kicking easy, or doing aqua-aerobics exercises to get the blood flowing.
Day 15
10 laps
Tip: Develop stamina - remember that you do this by moving continuously without stopping. You don't need to go fast or even use the same stroke - just keep it steady and keep your feet off the bottom!
Day 16
Rest
Stretch those active muscles!
Day 17
Five laps
Tip: Count the number of strokes for each lap - then try to do subsequent laps with fewer and fewer strokes. You can achieve this by pushing off a little further at the start of each lap or kicking faster when you swim.
Day 18
15 laps
Tip: Develop stamina - move continuously without stopping. You don't need to go fast or even use the same stroke - just keep it steady and keep your feet off the bottom!
Day 19
20 laps
Tip: Develop strength by alternating between short bursts of kicking only, and pulling with your arms only (without kicking).
Day 20
15 laps
Tip: Just take it easy - warm up and warm down by walking or jogging in the water, swimming or kicking easy, or doing aqua-aerobics exercises to get your blood flowing.
Day 21
Rest
Stretch those active muscles!
Day 22
20 laps
Tip: Count the number of strokes for each lap - then try to do subsequent laps with fewer and fewer strokes. You can achieve this by pushing off a little further at the start of each lap or kicking faster when you swim.
Day 23
Rest
Stretch those active muscles!
Day 24
15 laps
Tip: Develop strength by alternating between short bursts of kicking only, and pulling with your arms only (without kicking).
Day 25
25 laps
Tip: Develop stamina - move continuously without stopping. You don't need to go fast or even use the same stroke - just keep it steady and keep your feet off the bottom!
Day 26
10 laps
Tip: Just take it easy - warm up and warm down by walking or jogging in the water, swimming or kicking easy, or doing aqua-aerobics exercises to get the blood flowing.
Day 27
Rest
Stretch those active muscles!
Day 28
10 laps
Tip: Count the number of strokes for each lap - then try to do subsequent laps with fewer and fewer strokes. Remember, you can achieve this by pushing off a little further at the start of each lap or kicking faster when you swim.
Day 29
15 laps
Tip: Develop stamina - again, move continuously without stopping. You don't need to go fast or even use the same stroke - just keep it steady and keep your feet off the bottom!
Day 30
25 laps
Tip: Count the number of strokes for each lap, then try to do subsequent laps with fewer and fewer strokes. You achieve this by pushing off a little further at the start of each lap or kicking faster when you swim.
Congratulations!
You've completed the 30-day workout.
You can keep improving your fitness by:
- increasing the number of laps you do
- joining a swimming club
- getting your bike out and training towards a triathlon.
About this programme
This programme was created by Ali Todd at Swimming New Zealand.
Updated | 01 Oct 2007.
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