There are 4 plans for the week. Try to do all 4 if you can. You can choose which day to do which one on and you can do them in any order.
In each plan you will usually see two versions. A Daily work-out plan and a High Intensity work-out plan. You can choose which plan you do. The daily plan will give you a good work-out to keep your general fitness up The high intensity plan will let you push yourself a little further. Each work-out plan can be opened by clicking on the ‘Download’ button next to the day of the plan you want to do. The plan will tell you how many times to do each one, how long for and how must rest to take. We are working on some video to compliment the plans and help you understand how to do each exercise well.
Parents/Guardians: Please supervise your swimmers during any exercise and make sure the area they are working in is safe, particularly when jumping. Use a mat (or grass if it’s dry) where possible and not a hard floor. Please try and move large objects or trip hazards out of the way. Taking part is not mandatory and please monitor your swimmers during exercise to help them stay safe, hydrated and don’t let them exercise if they are not up to it.
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