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    Speedo Training Guide: Beginner Level

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    This document presents a beginner's training guide created by Geoff 'Skippy' Huegill. It includes warm-up and cool-down routines, as well as a three-session training plan focused on swimming, arms and legs. He also recommends the use of Speedo accessories such as fins, paddles, buoys and boards to improve technique and resistance.

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    Speedo Training Guide: Beginner Level

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    This document presents a beginner's training guide created by Geoff 'Skippy' Huegill. It includes warm-up and cool-down routines, as well as a three-session training plan focused on swimming, arms and legs. He also recommends the use of Speedo accessories such as fins, paddles, buoys and boards to improve technique and resistance.

    Original Description:

    This document presents a beginner's training guide created by Geoff 'Skippy' Huegill. It includes warm-up and cool-down routines, as well as a three-session training plan focused on swimming, arms and legs. He also recommends the use of Speedo accessories such as fins, paddles, buoys and boards to improve technique and resistance.

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    This document presents a beginner's training guide created by Geoff 'Skippy' Huegill. It includes warm-up and cool-down routines, as well as a three-session training plan focused on swimming, arms and legs. He also recommends the use of Speedo accessories such as fins, paddles, buoys and boards to improve technique and resistance.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    52 views9 pages

    Speedo Training Guide: Beginner Level

    Uploaded by

    ScribdTranslations
    This document presents a beginner's training guide created by Geoff 'Skippy' Huegill. It includes warm-up and cool-down routines, as well as a three-session training plan focused on swimming, arms and legs. He also recommends the use of Speedo accessories such as fins, paddles, buoys and boards to improve technique and resistance.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 9

    Training guide

    Speedo: beginner level

    "#$%

    Published in Swim

    The Speedo swimming program was the brainchild of Olympic and Commonwealth
    Games Gold medalist Geoff 'Skippy' Huegill. This starter guide is designed to help
    beginning swimmers get the most out of their time training in the water.
    How do I know if I am a beginner or not?

    Let's say that if you are new to swimming or are about to get back into the pool after a
    long break, the chances are very high that you are a beginner (or considered one for the
    purpose of this guide). However, if you find that when reading this guide it seems too
    basic and you would not find it challenging to follow it, you may be more interested in
    consulting our intermediate or advanced training guides.

    Warm-up routines:

    Pre-pool warm-up: 3 minutes Prepare to swim by gently rotating


    your arms. With this exercise you will enhance circulation.
    Move your hips in circular movements.
    Move and stretch your legs, feet, and ankles to prepare for the hydrodynamic
    position when swimming with your feet extended and "peaked."
    Warm-up in the pool: 12 minutes

    200 m: front crawl style at an easy pace.


    150 m: front crawl at an easy pace (focus on the distance and the glide of your
    strokes).
    100 m: backstroke style at an easy pace.
    50 m: breaststroke style with the arms and front crawl with the legs.

    Training plan: main steps to


    continue

    The key is to choose your training to follow on each occasion: swimming/cardio, hand
    drag/arms or kick/legs. It is important that you vary your training sessions and if you are
    going to do a long training session (60 minutes), remember to choose two different
    sets.

    Swimming/cardio: 15 minutes

    400 m: front crawl swimming with Speedo BioFuse Finger paddles .


    Rest 25 seconds.
    300 m: front crawl swimming with the Speedo Elite buoy .
    Rest 25 seconds.
    200 m: front crawl
    Rest 25 seconds.
    100 m: front crawl, taking air only 5 times per length.

    Hand/arm drag: 15 minutes

    50 m: front crawl followed by 10 triceps extensions.


    Rest 25 seconds.
    100 m: front crawl followed by 8 triceps extensions.
    Rest 25 seconds.
    150 m: front crawl, swimming with the Speedo Elite buoy , and followed by 4 triceps
    extensions.
    Don't rest.
    250 m: front crawl followed by 2 triceps extensions.

    Kick/legs: 15 minutes
    25 m: Push off the pool wall and pump your legs for 5-10 m with your arms at your
    sides, and finish by swimming a front crawl.
    Don't rest.
    75 m: front crawl
    Rest 30 seconds.
    Repeat the exercise.
    Tips for your training sets

    Try using a reversible Speedo resistance swimsuit to increase the intensity of


    your sessions.
    If you would like to propel yourself further by kicking your legs, use the Speedo
    Center snorkel to focus on the swim itself and not on your breathing.
    Final cool down exercises

    After a continued period of intense exercise, the body produces byproducts that could
    cause fatigue and leave you in pain. The cool down phase at the end of each session
    will help you recover better by removing these elements from your blood flow.

    50 m: backstroke style rotating both arms at the same time and with a flotation buoy.
    100 m: front crawl with training fins, paddles and snorkel (at an easy pace).
    50 m: breaststroke style.
    100 m: front crawl with fins, paddles and snorkel (at an easy pace).

    Speedo Biofuse Power Blades

    This training accessory will help you increase the


    width and span of your hand and will drag more water
    when swimming, thus moving you faster. Power
    paddles will help you increase resistance and
    improve your swimming technique.

    Speedo Finger Paddles


    The Speedo Finger paddles have been designed so
    that you can notice much better how much water you
    "catch" with your hands during the stroke. The Finger
    paddles are much smaller than the Biofuse Power
    paddles , so they will provide you with a much lower
    form of water resistance.

    Speedo Biofuse Training Fins

    Speedo Biofuse training fins will help you increase


    your kick propulsion and improve ankle flexibility.
    They also allow you to move through the water more
    effectively, especially if swimming kicks are an area
    you need to develop and improve.

    Speedo Elite buoy


    The Speedo Elite flotation buoy helps you increase
    arm propulsion. By placing it between your thighs you
    can increase the level of work done by your arms, in
    addition to helping you maintain a more horizontal
    position when swimming without moving your legs.

    Speedo Board The ite

    The Speedo Elite board can be used to isolate your


    legs, help you improve your kicking technique and
    strengthen your legs. Hold the board with both hands
    and arms stretched forward and use your legs to
    propel yourself.

    Speedo Elite
    Miniboard
    The Speedo Elite miniboard combines the main features of the board and the buoy;
    As a result, this means that you do not need to take a large amount of equipment with
    you to your training sessions.

    Speedo Center Snorkel

    The Speedo Center snorkel allows you to keep your head still while you swim. This
    way you can concentrate 100% on your stroke technique without having to take a breath
    while swimming.

    Published in Swim

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