meet your new swim coaches.

Ryk Neethling and Chad le Clos are here to help you swim.

Lets swim
Swimming is a huge passion of mine and I would like to share it with as many people as possible. Swimming is an easy way to improve your overall health and fitness and adds a whole new dimension to your exercise routine it doesnt have to be competitive. Yet, Ive found that many people are not sure about what to do in the pool and how to reach their goals. Ive designed a general swim training programme that will guide you in the pool and help you improve. Together with Chad le Clos, well show you the basics and get you comfortable in the water.

My best advice to those of you starting out is to take it easy. Focus on your technique and build a good base to work from.

Ryk Neethling Olympic Gold Medalist

A bit about Chad

If you havent heard his name around yet, you will soon. Chad is one of South Africas most talented swimmers. Hes a Commonwealth Games champion, he won five medals at the 2010 Summer Youth Olympics in Singapore and holds the world record for the 200-meter butterfly.

Age: 20 years old Weight: 82kg Height: 6ft 2inches. Strokes: Individual Medley, Butterfly and Freestyle. Distances: 400IM, 200IM, 200 Butterfly, 100 Butterfly, 200 Freestyle.

Proudest achievement? When I became the youngest world champion in Dubai 2010. Greatest ambition? To win Olympic Gold. Training schedule? Anything from three to five hours a day of swimming and one to two and a half hours of gym four times a week. Distance covered? 10km - 16km daily. Diet? Lots of pasta and meat. Biggest support? I chat with my family when Im struggling usually my Dad steers me in the right direction. Inspiration? Beating the top three swimmers in the world. Plans? Ive been offered scholarships to study overseas but I love South Africa and Im definitely staying.

How to use the programme

Choosing your workout The programme uses Virgin Actives Colour Me Fit and is divided into three types of workouts: red (cardio), orange (strength) and yellow (balance). Each workout is divided into three levels of difficulty and caters to entry, intermediate and advanced swimmers. Decide what kind of workout you want colour and how hard the workout should be level and off you go. Once youve chosen a workout, use 1-5 as a guide to indicate how much effort you should be putting in. 1 easy

2 medium effort 3 good effort 4 pushing hard 5 maximum exertion Rest periods Use the rest periods to recover in between sets. Use the clocks to time your rests start timing your rest from when you touch the side and push off immediately when your time is up. Need to adjust the difficulty levels? To make it easier for yourself, you can increase your rest periods or take intervals more frequently. If you are an absolute beginner you can also reduce the number of laps by up to a third. Do what feels comfortable for you. To increase difficulty you can reduce your rest periods and take them less frequently. A good way of measuring your progress is by seeing if you can do the same number of laps with shorter and fewer rest intervals.

Warming up You can warm up your joints and muscles outside the pool first with some basic stretches. Then take your time easing into your workout with some slow laps, increasing intensity toward the end. Using props Using props is an excellent way to build muscle strength and coordination and gives you time to work on body position, form and stroke technique. Kickboards these aren't just for beginners they're for anyone in the water at any level. A kickboard takes the arms out of the equation, allowing you to focus on isolating the large muscle groups in the legs that do the hard work. Hand paddles - this is a flat attachment to the hand, which helps you push the water efficiently. They isolate the back, chest and arm muscles. Pull buoys - you hold these between your thighs, just above your knees. Allow your legs to float while you pull yourself through the water without kicking. It's a strength workout for your arms. Fins - swim fins condition your legs, propel you through the water and help you work on your stroke technique. When will I see results? You should be able to see improvements after a week. If you can improve a small amount every day, after a week it adds up to quite a bit. Try to be consistent with at least two workouts a week. Choosing your stroke Breaststroke and backstroke are recommended for swimmers who are starting out. More experienced swimmers can opt for freestyle and advanced swimmers can swim butterfly. Unless a particular stroke is specified in the programme you can choose whatever stroke you are most comfortable with.

entry set
4 laps 2x1 lap 4 laps 2x1 lap 4 laps 2x1 lap

rest
1 min 30 sec 1 min 30 sec 1 min

focus
warm up, mix strokes kicking on back, arms on side mix strokes kick on back, arms above head swimming backstroke sidekick (1 arm above head, other arm on the side)

effort level
1 2 2 2 3 2

kickboard

fins
optional optional optional optional optional optional

pull buoy

paddles

30 sec

warm down
4 laps easy continuous swimming 1 optional

Tip: It is important to focus on a streamlined and strong body position during this workout.

intermediate set
8 laps 2x2 lap 8 laps 2x2 laps 8 laps 2x2 laps 8 laps 2x2 laps

rest
1 min 30 sec 1 min 30 sec 1 min 30 sec 1 min 30 sec

focus
warm up, mix strokes kicking on back, arms on side pulling upper-body buoy between ankles kick on back, arms above head mix strokes fly kick on back breathing every 5 strokes sidekick (1 arm above head, other arm on the side) mix strokes max underwater distance

effort level
1 2 2 2 3 2 3

kickboard

fins

pull buoy

paddles

optional yes optional optional

optional optional optional optional

2 3 3

8 laps 2x1 lap

1 min 30 sec

optional

warm down
8 laps easy continuous swimming 1 optional

Tip: Swim slowly with a good stroke rather than faster with a bad stroke. Its better to focus on keeping good technique than only trying to building fitness in the water.

advanced set
16 laps 4x2 laps 4x1 laps 8 laps 4x2 laps

rest
1 min 30 sec 8 breaths 1 min 20 sec

focus
warm up, mix strokes kicking on back, arms on side pulling upper-body buoy between ankles mix strokes sidekick (1 arm above head, other arm on the side) max underwater distance swimming, breathing every 5 strokes fly kick on back All out effort

effort level
1 2 2 3

kickboard

fins

pull buoy

paddles

yes

optional yes yes optional

optional optional optional optional yes optional

4x1 laps 16 laps 4x2 laps 4x1 laps

1 min 1 min 30 sec 8 deep breaths

3 3 2 4

warm down
8 laps easy continuous swimming 1 optional

Tip: The sidekick is a swimming drill which teaches you good kicking technique, balance and body control.

entry set rest focus effort level kickboard fins pull buoy paddles

warm up
4x2 laps 4x1 lap 30-40 sec 30-40 sec easy swimming kicking with a board 1 2 yes optional

main set
10x1 lap 20 sec even effort for all 4 optional

warm down
4 laps easy swimming 1 optional

Tip: This is a good overall body workout. Try to keep going as much as possible so your heart does not drop below 70% of your max at any time.

intermediate set rest focus effort level kickboard fins pull buoy paddles

warm up
4x4 laps 4x2 laps 4x1 lap 30 sec 30 sec 15 sec mix strokes kicking with a board upper body 1 2 3 yes yes optional

main set
8x2 laps rest 12x1 laps 30 sec 1 min 20 sec fast, best average for all 8 sets rest fast, best average for all 12 sets 5 optional optional 4 optional

warm down
4 laps easy swimming 1 optional

Tip: Build up the freestyle in the main set to fast. Keep going in the transition between sets so that your heart rate does not drop below 75%

advanced set rest focus effort level kickboard fins pull buoy paddles

warm up
2x8 laps 2x4 laps 2x8 laps 20 sec 20 sec 20 sec mix strokes kicking with a board pulling - upper body 1 2 3 yes optional yes optional

main set
4x2 laps 4x2 laps 4x2 laps rest 16x1 lap 20 sec 15 sec 10 sec 2 min 30 sec fast, best average for all 4 sets fast, best average for all 4 sets fast, best average for all 4 sets rest all out effort 5 yes optional 4 4 4 optional optional optional

warm down
8 laps easy swimming 1 optional

Tip: The kickboard isolates the kick, which is the basis for every stroke. It also helps with your body position.

entry set rest focus effort level kickboard fins pull buoy paddles

warm up
2 laps 2x1 lap 1x2 laps 2x1 lap 4 laps 40 sec 30 sec 40 sec 30 sec easy swimming kicking with a board warming up, faster than first kicking with a board swimming, good effort 1 2 2 2 3 yes yes optional optional optional optional optional smooth swimming 4 optional

main set
4x4 laps 40 sec

warm down
2 laps easy 1

Tip: It is important to focus on a streamlined and strong body position. Start with a great kick, then focus on body position and then add the arms.

advanced set rest focus effort level kickboard fins pull buoy paddles

warm up
16 laps 4x2 laps 16 laps 20 sec 20 sec 20 sec warming up, mix strokes kicking with a board pulling - upper body 1 2 3 yes optional yes optional

main set
16 laps 4x2 laps 12 laps 4x2 laps 8 laps 4x2 laps 4 laps 20 sec 15 sec 10 sec 2 min 30 sec swimming freestyle mix strokes swimming freestyle mix strokes swimming freestyle mix strokes swimming freestyle 4 4.5 4 4.5 4.5 4.5 5 optional optional optional optional optional optional optional

warm down
8 laps freestyle and backstroke 1 optional

Tip: Pull buoys isolate the upper body, help buoyancy and build power in the arms and torso.

intermediate set rest focus effort level kickboard fins pull buoy paddles

warm up
8 laps 2x4 laps 4x2 lap 20 sec 20 sec 20 sec mix strokes kicking with a board mix strokes 1 2 2 yes optional

main set
8 laps 4x1 lap 8 laps 4x1 lap 1 min 30 sec 1 min 30 sec smooth swimming (freestyle) mix strokes faster than the first (freestyle) mix strokes 4 4.5 4 4.5 optional optional

warm down
8 laps freestyle and backstroke, easy 1 yes

Tip: Start slowly with easy strokes and increase intensity, peaking toward the end. Dont tire yourself out too soon.

Why swim?
Builds endurance, muscle strength and cardiovascular fitness Low impact so reduces stress on your body Helps maintain healthy weight, healthy heart and lungs Tones muscles and builds strength Provides an all-over body workout all of your muscles are used Alleviates stress its a relaxing form of exercise Improves coordination, balance and posture Improves flexibility Provides good low-impact therapy for certain injuries

At the pool
Remember to wear your cap and goggles. Theres no diving or running in the pool area. If you feel faint or dizzy, stop exercising immediately. If you are ill, please dont swim. Children under 14 must be supervised by a legal guardian . Children who are non-swimmers must wear armbands or a flotation device in the pool area at all times.

learn the basics or perfect your technique