This guide is for those who now the basics about swimming and can already swim atleast a few laps. To understand more about the basics of physical activity read 'Understanding Activity Levels' in the 'Fit Aussie Guide'. You should also read the introductory 'Swimming guide' link to understand what some of the descriptive words below mean.

The sessions below are simply a guide to understand how swimming sessions are constructed. Adjust these sessions to suit your level of ability (if you are only up to 300m sessions, cut each variable in half). If unsure seek advice of your trainer or health professional.