Posted in Swim
Underwater image of a swimmer facing the camera

The Get Speedo Fit swimming program was the brainchild of Olympian and Commonwealth Games gold medalist Geoff 'Skippy' Huegill. This 'starter' guide is designed to help beginner level swimmers make the most out of their time in the water.

Am I a starter?

Well let's just say that If you are new to the world of swimming or are returning to the pool after a lengthy break - there's a very good chance you're a Get Speedo Fit 'starter'. Now you may find that this guide is not challenging enough for you; if that is the case, then perhaps you could try reading our Improver and Performer level training guides.

A Photo parallel with the water line of a swimmer swimming towards the camera

Warm up routines:

Poolside warm up - 3 minutes

  • Prepare for your swim strokes by gently swinging your arms - this will boost your circulation
  • Move your hips in a circular motion
  • Get your legs, feet and ankles moving in preparation of the 'toes pointed' streamlined leg position while swimming.

In Pool warm-up - 12 minutes

  • 200m: Easy front crawl
  • 150m: Easy front crawl (focus on the length and glide of your stroke)
  • 100m: Easy backstroke
  • 50m: Breaststroke arms with front crawl legs.

Underwater photo of two swimmers in action

The training plan - starter main sets

The key here is to choose your workout - Swim/Cardio, Pull/Arms or Kick/Arms - it's important to vary your workout and if you're doing a long training session (60 minutes) then remember to select two different main sets.

Swim/Cardio - 15 minutes

  • 400m - front crawl swum with Speedo Biofuse Finger Paddles.
  • Rest 25 seconds
  • 300m front crawl, swum with Speedo Elite Pullbuoy.
  • Rest 25 seconds
  • 200m Front crawl
  • Rest 25 seconds
  • 100m Front crawl - take only 5 breaths per length.

Pull/Arms - 15 minutes

  • 50m - front crawl followed by 10 tricep extensions
  • Rest 25 seconds
  • 100m - front crawl followed by 8 tricep extensions
  • Rest 25 seconds
  • 150m - front crawl swum with Speedo Elite Pullbouy, followed by four tricep extensions.
  • No rest
  • 250m - front crawl followed by two tricep extensions.

Kick/Legs - 15 minutes

  • 25m - Push off from the wall and kick for 5-10m with your arms by side, finish with front crawl.
  • No rest
  • 75m - front crawl
  • Rest 30 seconds
  • Repeat

Tips for your training sets

  • Try wearing Speedo reversible drag shorts to increase the intensity of your workout.
  • If you'd like to kick further, add a Speedo Centre Snorkel to help concentrate on your swimming and not your breathing.

Underwater shot of a man swimming breaststroke

Warm down

After a sustained period of intense exercise the body produces by-products that will cause fatigue and leave you sore. A warm down will help aid your recovery by clearing these by-products from your blood stream.

  • 50m: Double arm backstroke with a pull buoy.
  • 100m: Front crawl with training fins, paddles and snorkel (easy).
  • 50m: Breaststroke.
  • 100m: Front crawl with training fins, paddles and snorkel (easy).

 

 

Speedo Biofuse Power Paddles

Speedo Biofuse Power Paddles with linkThis piece of training equipment helps to increase the size and span of your hand and hold more water when you swim. Power Paddles help increase resistance and improve your swim technique.

 

 

 

Speedo Finger Paddles

Speedo Biofuse Finger Paddles with linkThe Speedo Finger Paddles have been designed to improve your awareness of how much water is being 'caught' in your hands during a stroke. Finger paddles are much smaller than the Biofuse Power Paddles and as a result provide a much lower form of resistance against the water.

 

 

 

Speedo Biofuse Training Fins

Speedo Biofuse Training Fins with linkSpeedo Biofuse training fins help increase your kick propulsion and improve ankle flexibility. They also enable you to move through the water more effectively especially if your kick is an area of your stroke that needs to be developed and improved.

 

 

 

 

Speedo Elite Pull Buoy

Speedo Elite Pull Buoy with linkThe Speedo Elite Pull Buoy helps to increase arm propulsion; when placed between your thighs it can be used to increase the workload to your arms as well as helping you maintain a flat swimming position without any leg kick.

 

 

 

 

Speedo Elite Kickboard

Speedo Elite Kickboard with linkThe Speedo Elite Kickboard can be used to isolate your legs and help improve your kicking technique and leg strength. Hold the kickboard with both hands stretched out in front of you and use your legs to propel you.

 

 

 

 

 

Speedo Elite Pullkick

Speedo Elite Pullkick with linkThis Speedo Elite Pullkick combines both elements of the kickboard and pull buoy, as a result it means you don't need to take a huge amount of equipment for your training sessions - #goodstuff.

 

 

 

 

 

Speedo Centre Snorkel

Speedo Centre Snorkel with linkSpeedo Centre Snorkel enables you to keep your head still when you swim; this allows you to concentrate 100% on your stroke technique and not have to take breaths as you swim.