Get Back into Swimming: Session 2 – Improve Fitness

A great workout for building all-round muscle strength as well as lung capacity. Maximum effort and variance in drills will prove a tough challenge.


Warm up 150 metres


1 x 100m Front Crawl


Focus on kicking from the hip


1 x 50m Backstroke


Focus on kicking from the hip


Main Set 400 metres


4 x 50m Breaststroke


4 x 50m Front Crawl


20 seconds rest between each 50m. Increase speed to maximum effort on the final 50m.


Cool Down 150 metres


1 x 100m Backstroke


1 x 50m Front Crawl


Slowly bring the high heart rate and heavy breathing down