This guide is for those who already understand the basics about swimming and can manage to swim atleast a few laps. The reason for putting swimming routines in here is because many trainers have a bad habit of jumping in the pool and doing laps until they tire. There is a reason why swimming squads break up there routine - it will make you fitter and a much better swimmer.

Below is simple breakdown of the concept of squad style swimming. If the session length is too long, cut in half to make the total distance suitable to your ability. If you read understanding physical activity in the 'Fit Aussie Guide' you will begin to see how these sessions are formed and can have some fun in creating your own with the drills and efforts you like.

There are many descriptive names used in swimming sessions. Below is a basic overview of some of those definitions, with a sample beginners program listed at the bottom.

• 'Free' means freestyle swimming.
• 'Form' means some sort of form stroke such as breast-stroke, back-stroke etc.
• 'Drill' means some sort of drill. Some examples have been mentioned below, however you can change these around for variety. Here are some variations.
• 'Stroke count' means counting the number of strokes for the distance. Eg: if your drill is 4 x 50m stroke count, you simply count the number of strokes it takes you to swim the length of the pool. Have your rest after the attempt, then do it 3 more times. Aim to get your stroke count to a nice low number.
• 'Finger Trail' is a descriptive word to describe a style of swimming. It is basically freestyle swimming with an exagerated high elbow action. As your elbow rides high through the stroke, drag your finger-tips along the surface of the water.
• '3 each arm' refers to the number of strokes for each arm. Eg: 3 strokes left arm, then strokes right (repeated the length of the pool),
• 'Kick' means no arms but kicking with the kick board board.
• 'Pull bouy' means swimming with pull bouy between legs for extra floatation.
• 'Paddles' means using the paddles to aid in strengthening your stroke - it will also help you keep your action neat and straight.
• 'Pull/Paddles' means using the pull bouy and the paddles at the same time.
• '6 beat kick' or '10 beat kick' refers to the number of times you have to kick before you can do another arm stroke.
• 'Porpose' means duck diving.
• 'Head up' means swimming with your head up high out of the water. Often used in surf lifesaving etc, it is also a good strengthening drill.
• 'Bilateral breathing' means swimming by taking a breath every 3rd stroke, so your breath on alternating sides.
• 'Hypoxic' refers to increased oxygen debt caused by an increase in the number of strokes per breath. For example most people swim bilaterally taking a breath every 3rd stroke. A hypoxic set might have you taking a breath every 5th stroke. A set for advanced swimmers might include 50m at 3 strokes, 50m at 5 strokes, 50m at 7 strokes and 50m at 9 strokes a breath.

I have attached many sample swimming sessions. I have set it up consistent with the format used in the 'Fit Aussie Guide' (sample below). Check out the sessions appropriate to your level of ability and adjust them to suit your needs - better still, get a group of friends together or join your local swim squad.