Get Back into Swimming: Session 4 – Toning and Strength

A targeted workout designed to tone muscles and strengthen your core. A strong core improves balance, stability and overall body posture.


Warm up 150 metres


3 x 50m Front Crawl


Focus on kicking from the hip


Main set 400 metres


4 x 50m Front Crawl


Focus on keeping abs tight and kicking from the hip


1 x 100m Breaststroke


1 x 100m Backstroke


Use a kickboard or put your hands by your sides. Use your kick only to move through the water.


Cool Down 150 metres


3 x 50m Front Crawl


Slowly bring the heart rate and heavy breathing down.