Swim for free, and improve your swimming style

10 tips on getting the best from your time in the pool: expert advice from champion swimmer Karen Pickering

Swimming is a great exercise for all ages and, from April 1 2009, it's free for over-60s and under-16s. Around 80% of local authorities in England will be opening their pools for free to these age groups. To check whether yours is participating, visit www.culture.gov.uk.

 

Karen Pickering (below right) made her international debut in 1986, and represented Britain for over 20 years, winning more major championship medals for Britain than any other female swimmer. She was four times World Champion, won 14 European Championship medals, 38 British Championship titles and 13 Commonwealth Games medals (four gold). 

 

Here are Karen's expert ways to improve your water workout:

 

● Different strokes: Mix up your strokes to get an all-over body workout, try doing at least three strokes during each workout.

 

● Change of pace: Mix the intensity by warming up steadily for around 1/3 of your work out, mixing the intensity with fast and slow swimming for the middle 1/3 and doing technique and skills work for the final 1/3 (e.g. kicking with a kickboard, slowing your stroke down and concentrating on technique and breath control, using your fins).

 

● Workout knowhow Short workouts of just 20 to 30 minutes of swimming are enough to maintain fitness and keep your weight down. Do 5 minutes warm up, 10-20 minutes at a faster pace, and then 5 minutes warm-down and stretching.

 

● Do it for you: Sticking to regular swimming will relax your mind as well as working your body. Take some time for yourself and spend it in the pool relaxing and toning your body so you feel ready to handle the stresses of life.

 

● Try something new. Staying motivated over the festive period can be difficult so challenge yourself to do something new in the pool. Try to improve your kicking with a kickboard, try to do a length underwater (the key is to stay completely relaxed and calm!), or try to do a stroke that you don't usually do. Setting yourself a challenge or trying something new will re invigorate your work outs.

 

● Use your arms Doing breast stroke will tone your thighs and bottom - remember 80% of power should come from your legs and just 20% from your arms so try making your arm pulls much more narrow and small so that your legs and power you through the water.

 

● Tone arms, back and tum Doing front crawl will tone your arms and back. You should also keep your trunk tight and strong, which will help tone your stomach muscles.

 

● On your back Backstroke is an excellent stroke to use during your warm-down as it works the opposite muscles to front crawl and allows your body to relax. It will work your chest muscles as well as your sides. Keep your stomach tight and your hips up so that your feet don't sink.

 

● Better breast stroke Bring your heels together, squeeze your glutes and hold a glide for a count of two seconds after every breaststroke kick.

 

● Swim with a friend Persuade a work colleague or friend to come along; it's easier if you can help motivate each other.

 

For free swimming and triathlon tips, training programs and access to an online training diary facility, visit www.swim4fitness.com.

 

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