Page 109 - Women’s Health - Australia (February 2020)
P. 109
fitness
YOUR WEEK ONE
SOFA TO Take a 10-sec rest between Take a 20-sec rest between
SESSION 1
SESSION 2
T EC H N I QU E
L O W E R B O DY
each exercise. This session
each exercise. The focus
will develop your lower-
is on developing good
SWIMMER rest if you need to in order while focusing on your leg
technique, so take more
body strength and fitness
technique on each stroke.
to maintain proper form.
PLAN Swim normally for your first 100m full-body swimming,
WA R M - U P
4 x 25m F R E E S T Y L E
CO U NTI N G D R I L L
choosing whichever
length, counting your strokes,
then try to do four fewer on the stroke(s) you like.
second length. Swim normally 8 x 25m F R E E S T Y LE
for your third length, then four Hold a small float on the
fewer strokes on the fourth. surface with both arms in
This will encourage you to front of you. Use only your
stretch out each stroke legs to power the stroke.
and make it count. 8 x 25m B R EA STST R OK E
4 x 25m F R E E S T Y LE Hold a small float on the surface
Ready to dip your F IS T S D R I L L in front of you with both arms
outstretched. Use only your
On every other length,
toes into swimming ball your hands into fists legs to power the stroke.
for fitness? Follow and swim freestyle with
8 x 25m B A C K ST R OK E
Pickering’s plan to go them fixed like this. Hold a small float or kickboard
from doggy paddler to 4 x 25m F R E E S T Y LE on your chest with your arms
top-drawer swimmer F IN G E R -D R A G D R IL L crossed across it. Use only your
in just five weeks. As you bring your arm legs to power the stroke.
Aim for two sessions forwards, instead of your 4 x 25m F R E E S T Y L E
hand coming all the way out
a week, focusing on of the water, raise your elbow P OW E R K I CK
developing technique and drag your fingertips Hold a small float or kickboard
upright and under the water
for the first fortnight, along the surface. in front of you with your arms
then mix it up and find 4 x 25m B R EA STST R OK E outstretched. Your legs should
what works for you. CO U NTI N G D R I L L power you enough to push
Swim normally for your first the float through the water.
length, counting your strokes, WA R M - D O W N
then try to do three fewer on 100m backstroke or
the second length. Swim breaststroke at
normally for your third a gentle pace.
length, then three fewer
strokes on the fourth.
4 x 25m B R EA STST R OK E
F IS T S D R I L L
On every other length,
ball your hands into fists
F IS T S D R I L L 41
while swimming breaststroke.
4 x 25m B R EA STST R OK E
T W O K I C K S T O O N E P U L L
Swim one stroke normally, then
repeat the same leg movement
but, this time, hold your hands
out in front together. Alternate
between the two. Easy!
4 x 25m B A C K ST R OK E
Ball your hands into fists The percentage
while swimming backstroke by which your
on every other length. risk of death from
4 x 25m B A C K ST R OK E cardiovascular
D O U B L E A R M disease falls if you
Swim each stroke with both swim regularly,
arms moving in sync. Try to according to The
do the backstroke leg kick Health and Wellbeing
but, if it’s too tricky, change Benefits of Swimming
to breaststroke legs. report . So dive in.
FEBRUARY 2020 womenshealth.com.au 109
