Embrace the Body You Have

Embrace the Body You Have

Swim Yourself Slim  – Week 3 

If you’ve been following my Swim Yourself Slim series then here is week 3. Click here for the intro, week 1 and week 2

Also here’s a recap of all important DRILLS that help improve your stroke efficiency and are an excellent way to balance our cardio effort if you are building up your fitness.

Pop a few laps of drills in between some of the main sets and it will ensure time in the pool without exhaustion 🙂


  • The Zipper – it will feel like forever but it’s meant to promote a high elbow and good reach and pull through the water. Reach and pull through the water with your right arm until your right arm is at the back by your thigh (and your left arm is extended out in front). Keep your right thumb close to your thigh and imagine you are zipping all the way up along side your body – holding for a slight point with a high elbow and fingers under your armpit  – then reach through into the water. Your left arm will be back by your thigh so repeat the same with the left side. You may feel like you are swimming on your side for a while as you hold your elbow high and tuck your hand under your armpit before reaching out again.  This is not about speed so take your time.
  • Reach and Hold: As your reach through the front of your stroke allow both hands to stay in front for a count of 4-6 kicks then roll onto one side, pull down with left or right and repeat at the top again.  Low stroke turn over is the key.
  • Kick with a board: Always looks easier for some than others. A great toner for legs and glutes!  Promotes good kicking. You should be breaking the surface with your feet and have high reps. Think lots of fast kicks then try slow and see the difference.
  • Pull buoy: Place the pull buoy or small kick board high between your legs and keep feet together. Push you chest towards the bottom of the pool and keep your head low. Focus on long and consistent strokes – reach, pull, high elbow and repeat. Think about streamlining your body with long active strokes.
  • Paddles – the larger the paddle the more drag so choose a small paddle first until you build strength. I like the Speedo small. Hop into your local sports store and ask what will be best for you. Most public swimming pools have a small store of reasonably priced swimming gear and know how to answer your questions.

Chop and change the schedule to suit your work and family commitments – just make sure you actually apply the workout so you actually get the results.


SWIM 1:  1-1 or group lesson again – min 30mins in the pool actively swimming

  • Get more into detail with this lesson or swim group and pick up the pace a bit. Perhaps you won’t need any more lessons but have made an appointment to train with a friend. Either way the first swim of the week should be technique focus and drills as well as laps.
  • Put some of the lesson drills into practise.


  • 75m warm up any stroke
  • 1 x 100m freestyle/crawl
  • 2 x 50m with some pace into it and focus on a strong kick
  • 2 x 50m ‘sprint’  PLUS add-on:
    • 100m easy swim without rest
    • 2 x 50m ‘sprint’
    • 50-100m cool-down depending time and how you feel. Choose any stroke to cool down.



  • 400m warm up
  • 3 x 50m sprints with 15 sec rest
  • 2 x 400m
  • 1 x 100m with fins
  • 1 x 100m kick board
  • 1 x 100m pull buoy
  • 1 x 200m freestyle 50/backstroke 50 per 100 then 100 free
  • 200m cool down any stroke


  • 200-400m warm up
  • 4 x 100m 75% with 15 sec rest
  • 2 x 50m at max
  • 2x 25m Reach and Hold
  • 2 x 25m crawl/freestyle
  • 2 x 25m Zipper
  • 100-200m cool down any stroke

Squad – pick a lane you wouldn’t normally swim in to challenge yourself

2km swim endurance time test. Swim 2km at a steady pace – time yourself. Stretch well at the end. Open water or pool swim optional. No fins allowed!


As always if you’d like some personal coaching feedback then send us a message or ask about our programs nikki@thevitalitycoach.com.au

Health & Happiness!



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