Effective swimming

Swimming offers an aerobic workout which tones your core, sculpts your body and is joint friendly. So if you’re looking for a total body routine, that burns a ton of calories without impacting your joints, why not try our swim plan?

You’ll be pleased to hear that the plan doesn’t involve swimming up and down endlessly – this wouldn’t deliver the best results. The swim plan is perfect for our swim lanes and is designed to be fun, varied and effective.

Swim lanes, quick start guide

The time shown on the display is the time it would take to swim 100 metres, or four lengths in a 25 metre pool. As the numbers on the display decrease, the swim jet current gets stronger and you swim faster.

It is ideal to position yourself above the mirrors. If you find yourself too close to the steps, reduce the speed of the current; if you find yourself too close to the machine, increase the speed. The mirrors can be used to check your technique.

If at anytime you want to stop, just allow yourself to float back to the steps where you can adjust the controls.

Swim plan

Warm up – 5 minutes

Warm up, any stroke

Development – 10 minutes

2 minutes, best stroke maximum effort, 30 seconds rest and repeat 4 times

Main set – 10 minutes

Using a float 2 minutes hard kick, 30 seconds rest and repeat 4 times

Swim down – 5 minutes

Five minutes any stroke no rest