Keep Swimming!

You should test your time at the beginning of the programme and then at the end. You may do each segment on its own or add them all together in one session depending on your fitness level and ability.

These drills assume that you have a reasonable swimming technique in the first place. For some tips on improving your swimming technique go to the BBC Sports Acadamy.

Goggles are permitted for the pool tests, so wear them! You must complete the swim using a forward stroke, which means either front crawl (freestyle) or breast stroke. Front crawl is the fastest stroke to use, but if you are not used to swimming it then it is more tiring than breast stroke.

Although in open water you would be swimming with your head up, the timed swim is a fitness and stamina test so you should be swimming with your face in the water to aid streamlining. In front crawl you should breath to the side (usually either every 2 strokes on the same side, or every 3 strokes on opposite sides).

Although it is possible for the time to be achieved using breast stroke, this usually requires a good standard of breast stroke at the start. People who are not used to pool swimming may wish to start off training using breast stroke but will usually have to swim front crawl or a mixture of front crawl and breast stroke to achieve the time.

Tight fitting swimwear such as Speedo swimming trunks may not be fashionable, but it can knock over a second a length off your time, which could be the difference between passing and failing. Similarly, long hair should be tied back or preferably covered with a swimming cap.

The turn at the end of each length is where a lot of people lose time. You don't need to be able to do tumble turns, but practice a quick touch turn and work on your push and glides to get as much distance from your glide as possible.

It is also important to warm up beforehand with around 3-5min very easy swim. Don't forget to cool down at the end of the session with a different stroke to that used in the working sets e.g. backstroke.

NB - the number of lengths indicated assumes a 25m pool

Session 1
16 x 25m
Swim one length, rest 10-20 seconds, repeat 15 more times.

Session 2
8 x 50m
Swim two lengths, rest 10-20 seconds, repeat 7 more times.
Practice touch turns and push and glides at the end of each length. The quicker you can turn around and start again, the less time wasted.

Session 3
100m, 200m, 100m
Swim 4 lengths, rest 10 seconds
Swim 8 lengths, rest 10 seconds
Swim 4 lengths

Session 4
2 x 50m, rest 10-20 seconds
100m, rest 10-20 seconds
2 x 50m, rest 10-20 seconds
100m, rest 10-20 seconds

Rest periods should be tailored to fitness levels. If you are finding it too hard, take more time to rest, but not too long! If it is too easy then decrease rest periods. Remember don't do it all on your first go. Aim to build up sessions each week.

For more tips on improving your time see here.

Compiled by Matt Cullen - Swimming Teacher, Fitness Instructor and Beach Lifeguard. Updated by Geoff Wade