DMT SwimFit - Session 1
What you will need..
Goggles
Float
Noodle/Sausage Float
Hand Paddles
Training Fins (optional)
Bottle of Water
Before you start...
Watch the video, read the description and enjoy having a go at the exercise yourself...
If you struggle to finish any of the sets in the program then please do not worry... This is about enjoying your swim!.. So if you need to, cut down the number of lengths and increase resting time... Do whatever you like as long as you are careful and you follow your local pools rules, regulations and lane discipline!!!...
Enjoy the session and a big thank you to Tom for completing the lesson and allowing me to film the demonstrations!!...
Warm up
Swim 6 lengths of Front Crawl...
The whole point of a warm up is to loosen the muscles and ease the body into exercise, so take your time and enjoy being able to deliberately go slow!!...
Set 1
This is a kicking set... For this exercise you will NOT be using a float...
Start with your arms stretched out in front of you and your face in the water...
We would like you to do 6 lengths of Front Crawl leg kick...
Points to remember...
Make sure you are blowing out into the water... Slowly!!... Keep your bubbles soft and gentle!!... Never hold your breath!!...
When you need to breathe either do a Front Crawl arm pull OR a small breaststroke arm pull (see video)... Please do not lift your head without moving your arms as this may put too much unnecessary stress on your neck, shoulders and back...
Please enjoy a small rest of about 10-20 seconds after every length!... If you want to!!!!
Set 2
This exercise is all about concentrating on one arm and one side of the body at a time... It is also a fantastic drill for increasing propulsion and overall stretching...
For the first length we would like you to have your left arm out in front of you... Keep it there for the duration of the entire length while you swim only using your right arm... Please breathe every SECOND time the arm goes under the water (see video)...
For the second length we would like you to have your right arm out in front of you... Keep it there for the duration of the entire length while you swim only using your left arm... Please breathe every SECOND time the arm goes under the water (see video)...
For the third length we would like you to return to regular Front Crawl full stroke... Please attempt to breathe on both sides as this is much better for balancing the body and therefore balancing your stroke!...
Repeat this entire drill up to 4 times please...
Points to remember...
It is important that you take your time with this exercise... Pull your arm back under the water and let it stretch all the way past your hip before bringing it back out of the water...
Please do not keep your head in the water for any more than 2 full arm pulls!... We want the breathing to feel comfortable and you should never be gasping for air!...
Please enjoy a rest period of up to 30 seconds after every 3 lengths!...
Set 3
This is another kicking set but you WILL need a float for this particular drill...
Hold the float like a steering wheel with your arms stretched out in front of you and make sure it is placed half in the water, half out of the water (see video)...
We want you to do Front Crawl leg kick... Your face will be in the water and you will GENTLY lift the head whenever you need to breathe...
We want you to complete 1 length Front Crawl leg kick and then hug the float across your chest, lie on your back and do 1 full length of Backstroke leg kick (see video)...
We would like you to complete 8 lengths in total... 4 lengths of Front Crawl leg kick and 4 lengths of Backstroke leg kick...
Points to remember...
When doing Front Crawl leg kick it is important that you blow out gently into the water... Never hold your breath!...
When doing Backstroke leg kick please keep your ears in the water and look to the ceiling...
Please be vigilant of other swimmers in the lane, especially when you are doing Backstroke leg kick... And please be careful not to bang your head on the wall!!...
Please enjoy about 20 seconds rest time after every 2 lengths!... If you need it!...
Set 4
This will look at increasing strength in the arms and shoulders... It will also be an effective exercise to increase propulsion and overall stretching as well as using the muscles in your stomach as a stabiliser to help balance the body... All in all, this drill is perfect for the upper body!...
Put your hand paddles on and place the noodle carefully around the front of your feet... Make sure the hand paddles are not too tight! You don't want to cut off your blood circulation!... Can you also make sure you do not put the noodle around your feet until you are ready to start the exercise!...
This drill is an arms only set!... This means no legs kicking at all!!... When you are ready We would like you to swim anything between 4-10 lengths continuously!!... No rest, not even for the wicked ones amongst you!!!!!
This is a fantastic drill and once you get going it is fairly easy (see video)... The hardest part is actually getting yourself ready!
Points to remember...
Clean your goggles before you put on your hand paddles!... Once you get them on there's nothing else that you can really do!...
Some people have a little difficulty turning round when they reach the end of the length... When you get to the end, tuck your knees in to your chest and use your stomach to help you turn around... Once you have done this push off quickly back into Front Crawl (see video)...
Try this without rest... Obviously stop if you need to.... BUT please don't use the hand paddles for more than 10-12 lengths!... They are fantastic for toning the arms but can eventually put some stress on your arms, shoulders and back...
Set 5
This set is the final exercise in this DMT SwimFit session...
This set is less about technique and is aimed more at fitness, stamina and a secure way of making sure you finish the session exhausted!!!...
We want you to swim 1 length Front Crawl as fast as you can... Then swim 1 length Front Crawl as slow as you can... We want you to complete anything between 6-10 lengths!... No break or rest in between lengths unless you have to please!...
Points to remember...
Please don't kill Yourself... Do what you can and do it sensibly!
We want your 'slow' length to be your recovery time... So use it wisely and do as I ask you... Go slow! The slower the better!!!...
Please be vigilant of other swimmers in the lane... Especially when sprinting!...
Cool Down
As we have spent an entire session on Front Crawl I think it is important to cool things down and get the arms and shoulders going in the other direction!...
Give me about 4 lengths of Backstroke, very slowly and decrease speed with every length please...
Points to remember...
Please be vigilant of other swimmers in the lane...
Please be aware of the wall... Do not bang your head!!
“I used to swim a lot when I was younger but found as I got older it was more difficult
to find classes that offered group training for fitness/leisure rather than for competition.
Since starting the DMT swim fit classes at Marshall Street, I’ve rediscovered my passion for the water and greatly improved my technique. The classes cater to all abilities and although we swim as a group, the activities can be adjusted to match each individuals swimming capability ensuring we all get a good workout.
David is incredibly supportive which is reflected in the success of those he teaches. He has helped us all with our individual goals from learning new strokes to training for triathlons.
I’ve personally lost over a stone and toned up my troublesome tummy/arms in the process!
Thank you David, a very kind, special and talented coach and a new friend for life.”