Each work-out plan can be opened by clicking on the ‘Download’ button next to the day of the plan you want to do. First watch the video for the plan so you know what the exercises are. The plan will tell you how many times to do each one, how long for and how must rest to take.
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.
Use our ‘Basic Stretches’ plan for warm ups and after exercises
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