Activity Programs

ACTIVITY PROGRAMS

I have put together some basic programs for two most popular sports, leisure and activities; walking, and swimming. Over time we will keep adding to this section. Let us know if there is anything you think we should include.

{tab WALKING PROGRAM}

{tab-ex title=”Beginner Program” class=”green”}

Overview

If you are just starting out on an activity / exercise regime and haven’t exercised for a long period of time and are not sure where to begin, then you should try this Beginner Walking Program.  Over a 4 week period you will be taken through 8 workout levels.  Level 1 being the easiest and level 8 is the hardest. Take your own pace and if you are not comfortable to move on to the next level then repeat until you are ready to move on.

Workout Goal

The Beginner Walking Program will improve your fitness to a level that suits you until you can complete 3-4 kms in under 45 minutes.

{slider title=”Week One” class=”green”}
Ease into week 1 by starting with phase 1 and then building up to phase 2 later in the week.

Phase One	Day 1	15 min walk	Goal – 0.8 – 1 km
	Day 2	Day off
	Day 3	15 min walk	Goal – 0.8-1 km
	Day 4	Day off
	Day 5	20 min walk	Goal – 1.2-1.4 kms
Phase Two	Day 6	20 min walk	Goal – 1.2-1.4 kms
	Day 7	Day off

{slider title=”Week Two” class=”green”}

Begin phase 3 early in the week, then increase up to phase 4 later in the week.

Phase Three	Day 1	24 min walk	Goal – 1.4-1.6 kms
	Day 2	Day off
	Day 3	24 min walk	Goal – 1.5-1.7 kms
	Day 4	Day off
	Day 5	28 min walk	Goal – 1.9-2.1 kms
Phase Four	Day 6	28 min walk	Goal – 2.0-2.2 kms
	Day 7	Day off

{slider title=”Week Three” class=”green”}

Start week 3 with phase 4 and advance the walking sessions a little more with phases 5 and 6 towards the end of the week.

Phase Four	Day 1	32 min walk	Goal – 2.2-2.5 kms
Phase Five	Day 2	Day off
	Day 3	32 min walk	Goal – 2.2-2.5 kms
	Day 4	Day off
	Day 5	36 min walk	Goal – 2.7-2.9 kms
Phase Six	Day 6	36 min walk	Goal – 2.7-2.9 kms
	Day 7	Day off

{slider title=”Week Four” class=”green”}

For the last week of the program try to introduce phases 7 then later in the week phase 8.

Phase Seven	Day 1	40 min walk	Goal – 3.0-3.2 kms
	Day 2	Day off
	Day 3	40 min walk	Goal – 3.2 – 3.5 kms
	Day 4	Day off
	Day 5	44 min walk	Goal 3.5 – 3.8 kms
Phase Eight	Day 6	44 min walk	Goal 3.5 – 4 kms
	Day 7	Day off

{/sliders}

{tab-ex title=”Intermediate Program” class=”blue”}

Overview

If you have completed the Beginner Walking Program and are ready for the next step or you have just decided to enter a 5 kilometre fun walk then try this Intermediate Walking Program.  Over the next 6 weeks you will be taken through 8 workout levels.  Level 1 being the easiest and level 8 is the hardest. Take your own pace and if you are not comfortable to move on to the next level then repeat until you are ready to move on.

Workout Goal

The Intermediate Walking Program will improve your fitness to a level that suits you until you can complete 5 kms comfortably.

{slider title=”Week One” class=”blue”}

Ease into week 1 by starting with phase 2 and then building up to phase 3 later in the week.

Phase One	Day 1	30 min walk	Goal – 3 kms
Phase Two	Day 2	Day off
	Day 3	30 min walk	Goal – 3 kms
	Day 4	Day off
	Day 5	30 min walk	Goal – 3 kms
	Day 6	30 min walk	Goal – 3 kms
Phase Three	Day 7	Day off

{slider title=”Week Two” class=”blue”}

Begin phase 3 early in the week, then increase up to phase 4 later in the week.

Phase Three	Day 1	32 min walk	Goal – 3.0-3.2 kms
	Day 2	Day off
Phase Four	Day 3	24 min walk	Goal – 3.0-3.2 kms
	Day 4	Day off
	Day 5	34 min walk	Goal – 3.0-3.4 kms
	Day 6	35 min walk	Goal – 3.2-3.5 kms
	Day 7	Day off

{slider title=”Week Three” class=”blue”}

Start week 3 with phase 5 and advance the walking sessions a little more with phases 6 towards the end of the week.

Phase Five	Day 1	35 min walk	Goal – 3.5 kms
	Day 2	Day off
	Day 3	35 min walk	Goal – 3.5 kms
	Day 4	Day off
	Day 5	35 min walk	Goal – 3.5 kms
Phase 6	Day 6	40 min walk	Goal – 4 kms
	Day 7	Day off

{slider title=”Week Four” class=”blue”}

Start week 4 back at phase 5 then building up to phase 6 later in the week.

Phase Five	Day 1	40 min walk	Goal – 4 kms
	Day 2	Day off
	Day 3	42 min walk	Goal – 4.0-4.2 kms
	Day 4	Day off
	Day 5	43 min walk	Goal – 4.2-4.3 kms
Phase Six	Day 6	45 min walk	Goal – 4.5 kms
	Day 7	Day off

{slider title=”Week Five” class=”blue”}

Start off week 5 with phase 6 then advance the walking sessions a little more with phases 7 towards the end of the week.

Phase Six	Day 1	40 min walk	Goal – 4 kms
	Day 2	Day off
	Day 3	42 min walk	Goal – 4.0-4.2 kms
	Day 4	Day off
	Day 5	43 min walk	Goal – 4.2-4.3 kms
	Day 6	45 min walk	Goal – 4.5 kms
Phase Seven	Day 7	Day off

{slider title=”Week Six” class=”blue”}

For the last week of the program start at phase 7 then later in the week phase 8.

Phase Seven	Day 1	45 min walk	Goal – 4.5 kms
	Day 2	Day off
	Day 3	45 min walk	Goal – 4.2 – 4.5 kms
	Day 4	Day off
	Day 5	48 min walk	Goal 4.5 – 4.8 kms
Phase Eight	Day 6	50 min walk	Goal – 5 kms
	Day 7	Day off

{/sliders}

{tab-ex title=”Advanced Program” class=”red”}

Overview

If you have completed the Beginner Walking Program and are ready for the next step or you have just decided to enter a 5 kilometre fun walk then try this Intermediate Walking Program.  Over the next 6 weeks you will be taken through 8 workout levels.  Level 1 being the easiest and level 8 is the hardest. Take your own pace and if you are not comfortable to move on to the next level then repeat until you are ready to move on.

Workout Goal

The Intermediate Walking Program will improve your fitness to a level that suits you until you can complete 5 kms comfortably.

{slider title=”Week One” class=”red”}

Ease into week 1 by starting with phase 2 and then building up to phase 3 later in the week.

Phase Two	Day 1	30 min walk	Goal – 3 kms
	Day 2	Day off
	Day 3	30 min walk	Goal – 3 kms
	Day 4	Day off
	Day 5	30 min walk	Goal – 3 kms
	Day 6	30 min walk	Goal – 3 kms
Phase Three	Day 7	Day off

{slider title=”Week Two” class=”red”}

Begin phase 3 early in the week, then increase up to phase 4 later in the week.

Phase Three	Day 1	32 min walk	Goal – 3.0-3.2 kms
	Day 2	Day off
	Day 3	24 min walk	Goal – 3.0-3.2 kms
	Day 4	Day off
	Day 5	34 min walk	Goal – 3.0-3.4 kms
Phase Four	Day 6	35 min walk	Goal – 3.2-3.5 kms
	Day 7	Day off

{slider title=”Week Three” class=”red”}

Start week 3 with phase 5 and advance the walking sessions a little more with phases 6 towards the end of the week.

Phase Four	Day 1	35 min walk	Goal – 3.5 kms
Phase Five	Day 2	Day off
	Day 3	35 min walk	Goal – 3.5 kms
	Day 4	Day off
	Day 5	35 min walk	Goal – 3.5 kms
	Day 6	40 min walk	Goal – 4 kms
	Day 7	Day off

 {slider title=”Week Four” class=”red”}

Start week 4 back at phase 5 then building up to phase 6 later in the week.

Phase Five	Day 1	40 min walk	Goal – 4 kms
	Day 2	Day off
	Day 3	42 min walk	Goal – 4.0-4.2 kms
	Day 4	Day off
	Day 5	43 min walk	Goal – 4.2-4.3 kms
Phase Six	Day 6	45 min walk	Goal – 4.5 kms
	Day 7	Day off

 {slider title=”Week Five” class=”red”}

Start off week 5 with phase 6 then advance the walking sessions a little more with phases 7 towards the end of the week.

Phase Six	Day 1	40 min walk	Goal – 4 kms
	Day 2	Day off
	Day 3	42 min walk	Goal – 4.0-4.2 kms
	Day 4	Day off
	Day 5	43 min walk	Goal – 4.2-4.3 kms
	Day 6	45 min walk	Goal – 4.5 kms
	Day 7	Day off

 {slider title=”Week Six” class=”red”}

For the last week of the program start at phase 7 then later in the week phase 8.

Phase Seven	Day 1	45 min walk	Goal – 4.5 kms
	Day 2	Day off
	Day 3	45 min walk	Goal – 4.2 – 4.5 kms
	Day 4	Day off
	Day 5	48 min walk	Goal 4.5 – 4.8 kms
Phase Eight	Day 6	50 min walk	Goal – 5 kms
	Day 7	Day off

{/sliders}

{/tabs-ex}

{tab SWIMMING PROGRAM}

{tab-ex title=”Beginner Program” class=”green”}

Overview

This Beginner Swimming Program can help you confidently swim 500 metres in just 4 weeks.  Take your own pace and if you are not comfortable to move on to the next level then repeat until you are ready to move on.  This program will help you improve your technique and strength. The program set out below is based on a 25 metre pool.

Workout Goal

The Beginner Swimming Program will improve your fitness to a level that suits you or until you can complete a 500 metres swim.

{slider title=”Week One” class=”green”}

Ease into week 1 by swimming 200 metres each session.

	Warm Up	Main Set	Cool Down	Total
Day 1	2 laps easy pace	4 x 25’s with 10sec rest between each set.	2 laps easy pace	200m
Day 2	Day off
Day 3	2 laps easy pace	2 x 50’s with 15sec rest between each set.	2 laps easy pace	200m
Day 4	Day off
Day 5	2 laps easy pace	4 x 25’s with 10sec rest between each set.	2 laps easy pace	200m
Day 6	Day Off
Day 7	Day off

{slider title=”Week Two” class=”green”}

This week try to increase your swim to 300 metres each session.

	Warm Up	Main Set	Cool Down	Total
Day 1	2 laps easy pace	8 x 25’s with 10sec rest between each set.	2 laps easy pace	300m
Day 2	Day off
Day 3	2 laps easy pace	4 x 50’s with 15sec rest between each set.	2 laps easy pace	300m
Day 4	Day off
Day 5	2 laps easy pace	8 x 25’s with 10sec rest between each set.	2 laps easy pace	300m
Day 6	Day Off
Day 7	Day off

{slider title=”Week Three” class=”green”}

Build up each session this week to 400 metres.

	Warm Up	Main Set	Cool Down	Total
Day 1	2 laps easy pace	6 x 50’s with 10sec rest between each set.	2 laps easy pace	400m
Day 2	Day off
Day 3	2 laps easy pace	12 x 25’s with 10sec rest between each set.	2 laps easy pace	400m
Day 4	Day off
Day 5	2 laps easy pace	6 x 50’s with 10sec rest between each set.	2 laps easy pace	400m
Day 6	Day Off
Day 7	Day off

{slider title=”Week Four” class=”green”}

For the last week of the program swim 500 metres per session

	Warm Up	Main Set	Cool Down	Total
Day 1	2 laps easy pace	16 x 25’s with 5sec rest between each set.	2 laps easy pace	500m
Day 2	Day off
Day 3	2 laps easy pace	8 x 50’s with 10sec rest between each set.	2 laps easy pace	500m
Day 4	Day off
Day 5	2 laps easy pace	16 x 25’s with 5sec rest between each set.	2 laps easy pace	500m
Day 6	Day Off
Day 7	Day off

{/sliders}

{tab-ex title=”Intermediate Program” class=”blue”}

Overview

Following on from the Beginner Swimming Program, this Intermediate Swimming Program can help you swim 1500 metre in 6 weeks.  This program will help you improve your technique and strength with the use of training aides. Take your own pace and if you are not comfortable to move on to the next level then repeat until you are ready to move on.  The program set out below is based on a 25 metre pool.

Workout Goal

The Intermediate Swimming Program will improve your fitness to a level that suits you or until you can complete a 1500 metre swim.

{slider title=”Week One” class=”blue”}

Ease into week 1 by swimming 2 sessions at 300 metres and 2 sessions at 400 metres.

	Warm Up	Main Set	Cool Down	Total
Day 1	2 laps easy pace	4 x 50’s with 15-second rest between each set.	2 laps easy pace	300m
Day 2	Day off
Day 3	2 laps easy pace	6 laps pool buoy 6 laps kicking with kick board	2 laps easy pace	400m
Day 4	Day off
Day 5	2 laps easy pace	4 x 50’s with 15-second rest between each set.	2 laps easy pace	300m
Day 6	2 laps easy pace	6 laps pool buoy  6 laps kicking with kick board	2 laps easy pace	400m
Day 7	Day off

{slider title=”Week Two” class=”blue”}

This week increase 2 of your sessions to 500 metres and the other 2 lighter sessions at 300 metres.

	Warm Up	Main Set	Cool Down	Total
Day 1	2 laps easy pace	4 x 50’s with 15-second rest between each set.	2 laps easy pace	300m
Day 2	Day off
Day 3	2 laps easy pace	8 laps pool buoy 8 laps kicking with kick board	2 laps easy pace	500m
Day 4	Day off
Day 5	2 laps easy pace	4 x 50’s with 15-second rest between each set.	2 laps easy pace	300m
Day 6	2 laps easy pace	8 laps pool buoy 8 laps kicking with kick board	2 laps easy pace	500m
Day 7	Day off

{slider title=”Week Thee” class=”blue”}

Building this weeks sessions up to 750 metres and the lighter sessions up to 500 metres.

	Warm Up	Main Set	Cool Down	Total
Day 1	2 laps easy pace	6 x 50’s with 10sec rest between each set.	2 laps easy pace	400m
Day 2	Day off
Day 3	4 laps easy pace 4 laps pool buoy	8 x 50’s with 10sec rest between each set.	8 laps easy pace	750m
Day 4	Day off
Day 5	2 laps easy pace	6 x 50’s with 10sec rest between each set.	2 laps easy pace	400m
Day 6	4 laps easy pace 4 laps pool buoy	8 x 50’s with 10sec rest between each set.	8 laps easy pace	750m
Day 7	Day off

{slider title=”Week Four” class=”blue”}

Week 4 is getting a little more challenging swimming 1000 metres for 2 sessions and the lighter sessions at 500 metres.

	Warm Up	Main Set	Cool Down	Total
Day 1	4 laps easy pace	4 x 50’s with 15sec rest between each set.	4 laps easy pace	500m
Day 2	Day off
Day 3	4 laps easy pace 4 laps pool buoy 4 laps kicking with kick board	10 x 50’s with 15sec rest between each set.	8 laps easy pace	1000m
Day 4	Day off
Day 5	4 laps easy pace	4 x 50’s with 15sec rest between each set.	4 laps easy pace	500m
Day 6	4 laps easy pace 4 laps pool buoy 4 laps kicking with kick board	10 x 50’s with 15sec rest between each set	8 laps easy pace	1000m
Day 7	Day off

{slider title=”Week Five” class=”blue”}

Build your 2 workout sessions to 1250 with your recovery / lighter sessions to 750 metres.

	Warm Up	Main Set	Cool Down	Total
Day 1	4 laps easy pace 4 laps pool buoy	8 x 50’s with 10sec rest between each set.	8 laps easy pace	750m
Day 2	Day off
Day 3	4 laps easy pace 4 laps pool buoy 4 laps kicking with kick board	5 x 50’s with 15sec rest between each set. 10 x 25’s with 10sec rest between each set. 5 x 50’s with 10sec rest between each set.	8 laps easy pace	1250m
Day 4	Day off
Day 5	4 laps easy pace 4 laps pool buoy	8 x 50’s with 10sec rest between each set.	8 laps easy pace	750m
Day 6	4 laps easy pace 4 laps pool buoy 4 laps kicking with kick board	5 x 50’s with 15sec rest between each set. 10 x 25’s with 10sec rest between each set. 5 x 50’s with 10sec rest between each set.	8 laps easy pace	1250m
Day 7	Day off

{slider title=”Week Six” class=”blue”}

For the last week of the program swim 1500 metre for 2 session with the lighter sessions at 1000 metres.

	Warm Up	Main Set	Cool Down	Total
Day 1	2 laps easy pace	10 x 50’s with 10-second rest between each set. 12 x 25’s with 10 -second rest between each set.	2 laps easy pace	1000m
Day 2	Day off
Day 3	4 laps easy pace 4 laps pool buoy 4 laps kicking with kick board	Pyramid swim session starting at 25m and increasing by 25m each set until you reach 150m, then swim down. 10sec rest between sets.	8 laps easy pace	1500m
Day 4	Day off
Day 5	2 laps easy pace	10 x 50’s with 10-second rest between each set. 12 x 25’s with 10 -second rest between each set.	2 laps easy pace	1000m
Day 6	4 laps easy pace 4 laps pool buoy 4 laps kicking with kick board	Pyramid swim session starting at 25m and increasing by 25m each set until you reach 150m, then swim down. 10sec rest between sets.	8 laps easy pace	1500m
Day 7	Day off

{/sliders}

{tab-ex title=”Advanced Program” class=”red”}

Overview

Following on from the Intermediate Swimming Program, this Advanced Swimming Program can help you swim 2500 metre in 8 weeks.  This program will help you improve your technique and strength with the use of training aides. Take your own pace and if you are not comfortable to move on to the next level then repeat until you are ready to move on.  The program set out below is based on a 25 metre pool.

Workout Goal

The Advanced Swimming Program will improve your fitness to a level that suits you or until you can complete a 2500 metre swim.

{slider title=”Week One” class=”red”}

Ease into week 1 by swimming 1000 metres per sessions.

	Warm Up	Main Set	Cool Down	Total
Day 1	2 laps easy pace	10 x 50’s with 10-second rest between each set. 12 x 25’s with 10 -second rest between each set.	2 laps easy pace	1000m
Day 2	Day off
Day 3	4 laps easy pace 4 laps pool buoy 4 laps kicking with kick board	10 x 50’s with 15sec rest between each set.	8 laps easy pace	1000m
Day 4	Day off
Day 5	2 laps easy pace	10 x 50’s with 10-second rest between each set. 12 x 25’s with 10 -second rest between each set.	2 laps easy pace	1000m
Day 6	4 laps easy pace 4 laps pool buoy 4 laps kicking with kick board	10 x 50’s with 15sec rest between each set.	8 laps easy pace	1000m
Day 7	Day off

{slider title=”Week Two” class=”red”}

This week increase 2 of your sessions to 1250 metres and the other 2 lighter sessions at 1000 metres.

	Warm Up	Main Set	Cool Down	Total
Day 1	5 laps easy pace 8 laps pool buoy	8 x 50’s with 10sec rest between each set.	8 laps easy pace	1000m
Day 2	Day off
Day 3	4 laps easy pace 4 laps pool buoy 4 laps kicking with kick board	5 x 50’s with 15sec rest between each set. 10 x 25’s with 10sec rest between each set. 5 x 50’s with 10sec rest between each set.	8 laps easy pace	1250m
Day 4	Day off
Day 5	5 laps easy pace 8 laps pool buoy	8 x 50’s with 10sec rest between each set.	8 laps easy pace	1000m
Day 6	4 laps easy pace 4 laps pool buoy 4 laps kicking with kick board	5 x 50’s with 15sec rest between each set. 10 x 25’s with 10sec rest between each set. 5 x 50’s with 10sec rest between each set.	8 laps easy pace	1250m
Day 7	Day off

{slider title=”Week Thee” class=”red”}

Repeat week 2 but trying to do the 1250 / 1000 metres in quicker time.

	Warm Up	Main Set	Cool Down	Total
Day 1	2 laps easy pace	10 x 50’s with 10-second rest between each set. 12 x 25’s with 10 -second rest between each set.	2 laps easy pace	1000m
Day 2	Day off
Day 3	4 laps easy pace 4 laps pool buoy 4 laps kicking with kick board	5 x 50’s with 15sec rest between each set. 10 x 25’s with 10sec rest between each set. 5 x 50’s with 10sec rest between each set.	8 laps easy pace	1250m
Day 4	Day off
Day 5	2 laps easy pace	10 x 50’s with 10-second rest between each set. 12 x 25’s with 10 -second rest between each set.	2 laps easy pace	1000m
Day 6	4 laps easy pace 4 laps pool buoy 4 laps kicking with kick board	5 x 50’s with 15sec rest between each set. 10 x 25’s with 10sec rest between each set. 5 x 50’s with 10sec rest between each set.	8 laps easy pace	1250m
Day 7	Day off

{slider title=”Week Four” class=”red”}

Same as week 3 except build towards a 5% reduction in time then 10% reduction in time.

	Warm Up	Main Set	Cool Down	Total
Day 1	2 laps easy pace	10 x 50’s with 10-second rest between each set. 12 x 25’s with 10 -second rest between each set.	2 laps easy pace	1000m
Day 2	Day off
Day 3	4 laps easy pace 4 laps pool buoy 4 laps kicking with kick board	5 x 50’s with 15sec rest between each set. 10 x 25’s with 10sec rest between each set. 5 x 50’s with 10sec rest between each set.	8 laps easy pace	1250m
Day 4	Day off
Day 5	2 laps easy pace	10 x 50’s with 10-second rest between each set. 12 x 25’s with 10 -second rest between each set.	2 laps easy pace	1000m
Day 6	4 laps easy pace 4 laps pool buoy 4 laps kicking with kick board	5 x 50’s with 15sec rest between each set. 10 x 25’s with 10sec rest between each set. 5 x 50’s with 10sec rest between each set.	8 laps easy pace	1250m
Day 7	Day off

{slider title=”Week Five” class=”red”}

Build your 2 workout sessions to 1500 with your recovery / lighter sessions to 1000 metres.

	Warm Up	Main Set	Cool Down	Total
Day 1	2 laps easy pace	10 x 50’s with 10-second rest between each set. 12 x 25’s with 10 -second rest between each set.	2 laps easy pace	1000m
Day 2	Day off
Day 3	4 laps easy pace 4 laps pool buoy 4 laps kicking with kick board	Pyramid swim session starting at 25m and increasing by 25m each set until you reach 150m, then swim down. 10sec rest between sets.	8 laps easy pace	1500m
Day 4	Day off
Day 5	2 laps easy pace	10 x 50’s with 10-second rest between each set. 12 x 25’s with 10 -second rest between each set.	2 laps easy pace	1000m
Day 6	4 laps easy pace 4 laps pool buoy 4 laps kicking with kick board	Pyramid swim session starting at 25m and increasing by 25m each set until you reach 150m, then swim down. 10sec rest between sets.	8 laps easy pace	1500m
Day 7	Day off

{slider title=”Week Six” class=”red”}

Week 6 is getting a little more challenging swimming 2000 metres for 2 sessions and the lighter sessions at 1500 metres.

	Warm Up	Main Set	Cool Down	Total
Day 1	4 laps easy pace 4 laps pool buoy	8 x 50’s with 10sec rest between each set. 16 x 25’s with 10sec rest between each set.	6 laps easy pace	1500m
Day 2	Day off
Day 3	4 laps easy pace 4 laps pool buoy 4 laps kicking with kick board	20 laps swim fast; 20 laps pool boy fast; 20 laps swim fast.	8 laps easy pace	2000m
Day 4	Day off
Day 5	2 laps easy pace	10 x 50’s with 10-second rest between each set. 12 x 25’s with 10 -second rest between each set.	2 laps easy pace	1000m
Day 6	4 laps easy pace 4 laps pool buoy 4 laps kicking with kick board	20 laps swim fast; 20 laps pool boy fast; 20 laps swim fast.	8 laps easy pace	2000m
Day 7

{slider title=”Week Seven” class=”red”}

Similar to week 6, challenge yourself by reducing your time 5 – 10%.

	Warm Up	Main Set	Cool Down	Total
Day 1	4 laps easy pace 4 laps pool buoy	8 x 50’s with 10sec rest between each set. 16 x 25’s with 10sec rest between each set.	6 laps easy pace	1500m
Day 2	Day off
Day 3	4 laps easy pace 4 laps pool buoy 4 laps kicking with kick board	20 laps swim fast; 20 laps pool boy fast; 20 laps swim fast.	8 laps easy pace	2000m
Day 4	Day off
Day 5	4 laps easy pace 4 laps pool buoy	8 x 50’s with 10sec rest between each set. 16 x 25’s with 10sec rest between each set.	6 laps easy pace	1500m
Day 6	4 laps easy pace 4 laps pool buoy 4 laps kicking with kick board	20 laps swim fast; 20 laps pool boy fast; 20 laps swim fast.	8 laps easy pace	2000m
Day 7	Day off

{slider title=”Week Eight” class=”red”}

For the last week of this program swim 2500 metre for 2 session with the lighter sessions at 2000 metres.

	Warm Up	Main Set	Cool Down	Total
Day 1	4 laps easy pace	10 x 50’s with 10-second rest between each set. 12 x 25’s with 10 -second rest between each set. 10 x 50’s with 10-second rest between each set. 12 x 25’s with 10 -second rest between each set.	4 laps easy pace	2000m
Day 2	Day off
Day 3	8 laps easy pace 8 laps pool boy 4 laps kicking with kick board 4 laps arm drills 8 laps easy	10 x 100’s with 30sec rest between each set.	8 laps easy pace	2500m
Day 4	Day off
Day 5	4 laps easy pace	10 x 50’s with 10-second rest between each set. 12 x 25’s with 10 -second rest between each set. 10 x 50’s with 10-second rest between each set. 12 x 25’s with 10 -second rest between each set.	4 laps easy pace	2000m
Day 6	8 laps easy pace 8 laps pool boy 4 laps kicking with kick board 4 laps arm drills 8 laps easy	10 x 100’s with 30sec rest between each set.	8 laps easy pace	2500m
Day 7	Day off

{/sliders}{/tab-ex title}{/tabs}{/tabs}

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Disclaimer

These programs provide general guidelines only and assumes no pre existing medical conditions. This program does not take into account any specific medical, physical or individual training advice requirements.  Please note it is not advisable to begin an exercise program whilst you are pregnant; please consult your physician for advice.

The information, facts, and opinions provided are no substitute for professional advice. Always consult your physician for any medical advice, diagnosis, or treatment and before undertaking an exercise or dietary program.

Please understand that you are solely responsible for your health selection and performance during the program, and do so at your own risk. In no way is Sue Stanley or Sue Stanley consultants or advisors who have contributed to the program are responsible for any kind of injuries or health problems that might occur due to the use of this program or the advice contained in it.