GETTING FIT • GETTING STARTED

to swimming
FROM YOUR ARMCHAIR TO A 400-METRE SWIM IN 12 WEEKS
Welcome, your 12-week challenge
starts here...

This book has been written by people who

realize you want to be fit and healthy - but
you are not obsessed with it.

Your life is busy and exercising has to fit

in with everything else in your life - work,
friends, your partner, children and other
responsibilities.

You want to have fun so no one expects

you to become a monk or a nun - meals
out and a night out with friends are part of
that fun.

You are determined to make time to qpet fit

but you want a programme that will guide
you gradually towargls that goal.
 . ■;es quarter®

^2-WEEK
to swimming M^ide

FROM YOUR ARMCHAIR TO A 400-METRE SWIM IN 12 WEEKS

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Fact box sources (note: conversions are from g to oz (US) and from ml to fl oz (US). (1) UK Department
of Health. (2) USGS. (3) UK Department of Health. (4) UK Department of Health: Sport and Exercise
Medicine: a Fresh Approach (2012). (5) McDonald's, Pizza Hut, KFC (all US). (6) P Lally, European Journal
of Social Psychology. (7) US National Health Interview Survey (2010). (8) Harvard Heart Letter (July 2004).
(9) Coca-Cola (US), Starbucks (US). (10) UK Department of Health: Start Active, Stay Active (2011) and
US The President's Council on Physical Fitness and Sport. (11) UK Department of Health: Start Active,
Stay Active (2011) and vvvvw.bootsdiets.com. (12) US National Sleep Foundation. (13) UK NHS Sport
and Exercise Medicine: A Fresh Approach (2011). (14) US The President's Council on Physical Fitness
and Sports: Fast Facts About Sports Nutrition. (15) Drinkaware.co.uk. (16) US The President's Council
on Physical Fitness and Sports: Fast Facts About Sports Nutrition. (17) US The President's Council on
Physical Fitness and Sports: Exercise and Weight Control. (18) AM Williamson and AM Feyer, British
Medical Journal (2000). (19) USGS. (20) Fitness Australia. (21) Triathlon: Serious About Your Sport
(NHP). (22) Olaf Lahl et al. University of Dusseldorf (2008). (23) JH Stubbe et al. The association between
exercise participation and well-being (2006) and various others. Photos: iStockphoto.com and www.
sxu.hu, P19 Brandon W Mosley, www..manjidesigns.com. P20 Svilen Milev, vvww.effective.com. P30
Daino_16, http://leoele.blogspot.co.uk/search/label/photography. P36 Meral Akbulut. P39 Alx Sanchez,
vvvvw.alxsanchex.com. P40 Scott Snyder, vvvvw.clearcaptures.com. P42 Marius Largu, www.lartekgrup.
com. P49 Julia Reinikka, vvvvw.eggshell.com.au. P62 Luz Maria Espinoza, analabOl. P64 PLRANG Images
for design, vvww.phototric.com. P71 Manfred Werner, vvww.wikimedia.org. P72 Chris Coudron, http://
chriscoudron.com. P74 Richard Dudley, vvww.bluegumgraphics.com.au. P77 Meral Akbulut. P81 Luz
Maria Espinoza, analabOl. P87 Tolga Kostak. P88 Chris Coudron, http://chriscoudron.com. P91 Alfredo
Camacho, www.coroflot.com/alfredocb/trabalhos. P92 Meral Akbulut. P100 Charles Thompson, www.
cameraclash.com. PI 04 snowee. PI 06 Graham Briggs, wvvw.dreamstime.com/GBfoto_portfoliojog1.
P109 and P116 Janusz Gawron, vvww.januszgawron.pl. P114 Scott Snyder, wvvw.clearcaptures.com.
PI 20 Lisa Gaith. PI 24 Zsuzsanna Kilian. PI 26 Paulo Meira, vvww.unitdesign.com. PI43 Craig Toron.
FROM YOUR ARMCHAIR TO A 400-METRE SWIM IN 12 WEEKS

by Daniel Ford

Training programme by Adam Dickson

 your

12-WEEK plan

Settling
in
The programme
is underway,
so slowly and
gently settle
Commit to the into your
swimming...
challenge
Tell other people what you
intend to do...

Keep it
going
Well done! You
are heading
into the second
half of the the
programme...

Recommit to
your swim
Look ahead to the finish
and recommit to the
400-metre challenge...

details Keep on*track

It's time to
You're feeling strong but don't get
refine your
over-confident...
technique..

6
 Swimming
can be a
habit
Now stretch and relax Before you know
it swimming will
Stretching and resting are integral to
be a oart of vour
your training programme
routine

Smooth
Enjoy the rhythm
benefits You should be
You have been feeling more
working hard, comfortable
so now you can in the pool
enjoy feeling now. Enjoy the
fitter... rhythm of it...

Not long now work gets put

into practice
Concentrate on the challenge and
this week. Go
avoid taking on new projects...
for it...

7
 introduction
Get ready to start your swimming challenge...

Most of us are very good at putting things off.

Chances are you have been meaning to drag yourself

from your armchair and start exercising for quite

some time now. But somehow there is always a

reason to put it off isn't there? Sometimes it's a work

commitment, sometimes it's something at home

that needs sorting out. "I'll just get this out the way

then I'll make a start on my fitness," you might have

promised yourself umpteen times before. Excuses,

excuses, excuses.

The good news is you have broken that line of thought

already, because the most important step in achieving

one
There is only one
anything new is simply deciding to do it. Once you thing you should be
have made the decision you set the ball rolling towards
concentrating on
right now and that
success. So you decided those double-cheese pizzas
is to start exercising.
were no longer the way forward for you, went out and Don’t attempt to
bought this book, and now the fitness ball is rolling. give up smoking and
drinking, and start
Granted, there is still 12 weeks of work ahead but the
eating salads Just yet.
all-important first step has been taken. And there was
You are more likely
you thinking the first step was the hardest. to give up if you try
to change too much
at once.
Throughout this book you will see motivational

quotes by people from different walks of life. You

8
“Success is not
for the timid. It
is for those who
seek guidance,
make decisions,
and take
decisive action.”
JOSE SILVA
 can draw on these to help you along the way - and

even find your own favourites - but remember that at

the end of the day you are the only one who can get

yourself to the end goal of the 400-metre swim.

Don't look ahead and worry about the big 12-week

chunk of exercise that has been set out before you.

Instead, simply approach it as you would a large

project at work. You don't panic about the delivery

of the project, you simply set about breaking it down

into small, manageable chunks. What needs doing

and who are the best people in the office to do these

things? How long will each element take? What do

we need from outside and which suppliers are the best

to deliver these? You are effectively piecing together a

series of small parts to create the whole - the project.

hear
Listen to your body.
And so it is with this swimming challenge. By taking
You know when you
each session at a time, each week at a time, you are are feeling good and
putting the fitness blocks together so you are ready for you know when you
are not because your
the 400-metre swim at the end.
body tells you. Follow
the programme and
An excellent exercise at this stage is to visualize your listen to advice but
success. A lot of people dismiss this but remember always remember
the best guide you
your mind and body work together all the time.
will have is your
Top athletes spend a lot of time on visualization own body.
because they know how important it is. They will

think through what they are going to do from start

to finish and they will keep repeating it over and over

¥
again. Their minds are preparing their bodies for what

lies ahead.

10
 Take a few moments now to think through what is

ahead of you. It's better to find somewhere quiet

to do this and you might find it helps if you close

your eyes. Remember, you are programming your

mind so keep your thoughts positive. Picture yourself

in your swimming kit on the day of the challenge,

feeling strong and happy. You have just completed

Make sure you the 400-metre swim and you are looking forward

visualize your success to going into work so you can proudly tell your
before you have even colleagues how well you did. This doesn't have to
taken a physical
take more than a couple of minutes but by picturing
step towards it. Your
mind and body work your success you are setting your mind and your body
together as a team on the path to completing this swimming challenge
and your head is the in 12 weeks.
leader so take time to
picture your success
right away. How to use your book

Right, now you've pictured the end result in your

mind it's time to start taking the steps needed to

get there. You won't need to be a rocket scientist to

realize that this book is broken down into 12 large

steps. Each will include a brief overview of what the

focus of that particular week is all about. Read this at

the end of the previous week so you've got time to

digest it. As with above, visualize the success of the

week (come on, you're an old hand at this). Don't

skip these few seconds of visualization as they are

important in firming up the week ahead in your mind.

You will also find snippets of information on things

such as food and drink, mental fitness, sleep, and so

on that you can use during your 12 weeks.

11
 The most important page in each section is Your

Training Programme and Diary. Again, look over

this page at the end of the previous week so the

information has plenty of time to sink in. Also

ensure you make space in your diary for each day's

activity and don't relegate them to, "I'll fit that in

somewhere," or you'll get to the end of the day

and realize there is no time left. Treat each session

as you would an important meeting at work or an

appointment at your child's school.

At the bottom of these pages you will also see some

traffic lights offering a 'Do This', 'Consider This' and

a 'Don't Do This'. These are small tips that you can

take on board during the week. You will also see

a 'Reward' on this page, a little something to look

forward to when the week is completed. Thoughtful

eh? Ah, it's nothing. Use the small notes column to

wheaciWhen thinking of
the right of each day to record how you're feeling.
taking up an exercise
It's a great way to end a session and fun to look
programme for the
back on later. You will be amazed at how quickly
first time or after
you will progress. an extended break
it’s important that
you check with your
Finally, at the end of each chapter there is a summary
doctor that you are fit
of what you have achieved that week. Again, use and healthy enough.
the notes column to jot down your thoughts and Explain your plan and
feelings as this will draw a line under the week and get the thumbs up
before starting.
help prepare you for the next one. Then it's time for

you to give yourself a pat on the back and refer back

to your reward.

12
Your aim this week

At the end of each week read what's in store for the

coming week so you have time to digest it.

This is where you will find a snapshot of your aim for

the week. Elsewhere in the section you will find small
snippets of information on things such as food and
drink or mental fitness.

Training programme

WEEK ONE: YOUft TRAINING PROGRAMME ANO DIARY

Make sure you diarize your sessions as if they are important

appointments. They are.

Jot down your thoughts even if it's just, "Saw Mrs Smith as I set off
for the pool. She looked impressed!" or "Felt great today".

These are additional tips you can use during your week.

This is what you are looking forward to at the end of the week.

What you have achieved

Congratulations, this is what you have completed

this week.

Take a few moments to jot down your thoughts on

how the week went, whether it was good or bad.

13
 one
Commit to the challenge

Tell other people what you intend to do so

there is no turning back...

You've decided to go for it and a 400-nnetre

swimming challenge awaits you in 12 weeks. So

what's the first workout on Monday? Your first

session does not include water and it certainly does

not include swimming kit, but it does include a

certain level of confidence. Day one is the time to

make a public declaration of your plans.

No doubt some of you are already groaning about

YOUR AIM TfflS WEEK
the thought of doing this. You may even be
Is to tell the world you
thinking of skipping this step and heading off to
intend to swim 400 metres
the pool instead. But don't. Making a decision to in 12 weeks. Well, five

do something yourself is one thing, but telling other people at the very least. By
doing this you are making
people about it is something different altogether. It's
a firm commitment.
easy to be half-hearted when you keep something

to yourself, 'to test the water', so to speak. But onct You’ve decided to go for

other people know you're setting out on this 12-week it already so why not
share your plans? It really
programme you will be more likely to stick at it.
is difficult to back out of
something once you have
Select at least five friends or family members who you told other people.

will tell about your swimming challenge. Tell more

 The achievement of
our goal is assured
E e moment you
commit yourself to it.”
WEEK ONE: YOUR TRAINING PROGRAMME AND DIARY

YOUR DAILY NOTES

MON Tell five people you plan to swim 400 metres.

TUE Swim 10 mins at an easy pace. Focus on breathing

and relaxing. Remember you have 12 weeks to
build up to your target.

WED Walk 5 mins briskly. In time these walks will

increase to enhance your overall fitness. Focus
on breathing deeply.

THU Swim 10 mins at an easy pace. These early sessions

are to get you used to being in the water and
staying relaxed.

FRi Walk 8 mins slowly. Note how this walk is

at an easier pace. Focus on breathing deeply.

SAT Rest.

SUN Swim 15 mins at an easy pace. This is your distance

session. Try to swim 50 metres (2 lengths) without
stopping.

B
THIS WEEK
DO — Wear a swimming cap. As well as keeping your hair out of your
eyes, it is likely to be compulsory in many swimming pools.
REWARD
Buy yourself a
new swim suit

0 CONSIDER - Attending a yoga or T’ai Chi class, to learn good posture

and breathing techniques.
and goggles.

I DON’T - Swim until you’re exhausted. Take each stage gently and
follow the weekly guidelines, building confidence gradually.

17
 people if you want to and by all means use social

media to spread the word far and wide if you are

feeling particularly confident. But don't hide behind

your Twitter or Facebook announcements, as it's an

important part of the process for you to tell some

48
people face-to-face.

Don't go bouncing into work with your new fitness

kit when you do this, no one likes a bore. You really

do need people encouraging you at this stage so Is the number of

just keep it casual. When someone asks you what minutes you will be
you did on the weekend you can proudly announce
exercising this week.
This is probably less
you bought a new book (feel free to point to it on
than the time you
your desk!) and have decided to follow the fitness might spend having a
programme. cojfee with a friend or
even watching your
favourite television
Most people will be supportive but don't get put off
programme. Not a
if some are apathetic or even dismissive of your plans. lot when you think
Use any negative looks or comments to spur you on; of it like that is it?
Make sure you find
proving people like this wrong can act as a motivator.
the time for exercise
But you really do need a few cheery pats on the back just as you would any
so make sure you tell a couple of people you know other activity.
will support your plans (best friends and mums are

good for this).

So that's it for day one. The rest of the week includes

three short sessions in the water plus a couple of

walks to keep you loose. The walks are important and

will continue to be included in the programme for

the coming weeks. Swimming is one of the toughest

18
“There are only two options
regarding norm
either in or out PAT RILEY
 sports there is as you need to work your whole body

as you push against the resistance of the water. The

walks give you a break from this tough work while

still contributing towards building your overall fitness.

Women doing
As you have probably been out of the pool for a long
enough exercise
time, take things easy. Concentrate getting into a

steady breathing pattern and building a smooth stroke

in these earlier sessions. Sundays will be when you do

your long' swim. This week it is two lengths (assuming

a standard 25m pool) and this target will increase

gradually as you get fitter. However, remember these

are still targets and you shouldn't worry if you can't

complete what is set out in the programme. So don't

be afraid to take a breather during these two lengths

this week if you feel you need to.

Only 24 per cent of women

(37 per cent of men) in the The best thing about being at the start of something
UK do enough exercise new is that mixture of excitement and apprehension
according to government
you feel. It's not unlike being at an airport, passport
health guidelines. WeU
done, you are on your way and ticket in hand, as you check the boards for

to joining the minority! your flight to be called. Enjoy this feeling and tuck

it away into your memory bank (plus write down

how you feel in the notes' section provided). There

The figures show just how
easy it is for most people will come times in the next few weeks when your

to fan into the trap of enthusiasm is not as high. When these times do
not keeping fit. Remind come, dig into your memory and draw on the
yourself of this if you ever
feeling of excitement you are feeling now (plus
feel like giving up in the
coming weeks, (i) re-read your notes). But for now enjoy that airport

moment. Your flight has been called!

21
that’s it!
Week one completed

O You've told at least five other people you plan to swim 400 metres

in 12 weeks. This is part of your commitment and makes it more

difficult for you to back out.

O You've done some exercise. It's probably been a long time since

you've done something like this, but the most important thing is

you have made a start.

O Bottle the enthusiasm you are feeling for exercise. You may need to

tap into this feeling in the coming weeks if your enthusiasm levels

start to dip.

O You should be feeling positive about your plans. Physical exercise

is obviously good for your body but it also improves your mental

well-being too.

Your notes at the

end of the week

23
 The programme is underway, so slowly
and gently ease into your swimming...

The early stages of this 12-week programme

have been all about getting your mind right and

committing yourself to completing this swimming

challenge. You've also had a couple of gentle

sessions in the pool and a couple of walks, but these

were aimed at getting you used to being back in the

water and exercising again.

Now is the time to really settle into your swimming.

At the start of this week we recommend you book YOUR AIM TmS WEEK
a session with a qualified swimming instructor so Is to have a lesson with

you can work on your technique and breathing. a swimming instructor.

Explain what you are doing

Instructors are not just for children learning to swim
and ask for help with
or top swimmers chasing an Olympic medal. Explain
improving your technique
what you are doing and the programme you are and breathing.

following. Because you have been away from the

Put the lessons you learn
pool for quite a while it will not be surprising if
from the instructor into
your technique is a bit rusty. And with that comes a
practice during the two
lack of confidence, which can affect your breathing other sessions in the water

pattern. To get the most from this programme you this week.

need to have a smooth stroke and breathing pattern

24
 “A promise
is a cloud;
: T- fulfilment
is rain.”
le. ARABIAN PROVERB ar*/'
WEEK TWO: YOUR TRAINING PROGRAMME AND DIARY

YOUR DAILY NOTES

MON Rest. Go about your daily routine and think about

your goals.

TUE Swimming lesson with a qualified instructor. Here

you can learn the technique and breathing that
will help you towards your goal.

WED Walk 5 mins briskly. If you have learnt to breathe

correctly, now is the time to put it into practice.

THU Swim 10 mins. Practise the technique and drills

you have learned from your instructor.

FRI Walk 8 minutes slowly.

SAT Rest.

SUN Warm-up, then try to swim for 75 metres

(3 lengths) without stopping. Rest for 5 mins, then
cool down. Relax and focus on your breathing.

B
THIS WEEK
DO - Practise the drills and technique taught by your swimming
instructor as these will enhance your performance and save you
valuable energy in the long run.
REWARD
Lie-in on Sunday
morning - if you

0 CONSIDER - Eating more complex carbohydrates, such as oats,

don’t have small

■
pasta, vegetables and fruit and cut back on saturated fats, chocolate,
children!
pastries etc.

DON’T - Forget to warm-up and cool down. A few minutes gentle

swimming before and after your main set will be ample.

27
 as you swim, and a qualified instructor can help with

this. There are a few recommended sessions with

a swimming instructor in the programme, so this

is a good opportunity to build a relationship with

someone who can really help you as you train for

your challenge.

Use the swims planned for the rest of the week to

put the lessons you learn from your instructor, in

particular your breathing, into practice. Remember

O ^litres
Sunday is set aside for your long swim - this week

the target increases by one length to three. But as

mentioned previously, this is just a target, so do not Every day you need to
worry if you can't manage it yet and you need to take replace 2.4 litres (five
pints) of water that is
a break.
lost or expelled from
your body. Although
Now you are back in the water it is important to take some will come from
things steady. Time has moved on, so don't dive in the food you eat it’s
important that you
and go thrashing around straight away as if you are
drink plenty of water
still a teenager with boundless energy. What you during the day to
can take from those years is the idea that being in ensure you do not
the water is 'fun', so enjoy your swims as welcome
become dehydrated. (2)

breaks from your daily responsibilities. Swimming is

an excellent way to exercise because it is non weight

bearing, so it is ideal for people who can't run or

do other types of exercise. It will also help tone your

muscles and improve your posture.

Enjoy your time in the water and congratulate

yourself that you are exercising again. But even if you

28
“No river can return to its
source, yet all rivers must
have a beginning.”
NATIVE AMERICAN PROVERB
 are feeling on top of the world at the moment, avoid

the temptation to swim for longer than is set out in

the programme or to go for an extra swim on a rest

day. Doing too much at the start of a programme

Daily calorie intake
is common, but it's better to run the race like the

tortoise and get where you want, than be like the

hare and be nowhere to be seen at the end. Of

course, you are the only one who truly knows how

much you can do, but the programme is geared

towards getting you to the 400-metre goal with a

sure and steady progression, so stick to it.

Always listen to your body. If at any time you feel you

have done too much during a session, stop and take

a break, and if necessary cut the session short. If you

feel exhausted during the week (not just the expected

tiredness from exercising) then have an extra rest

There is no need to get
day. Do not push yourself beyond what your body is
calorie obsessed but
nutritional values are telling you it can manage.
clearly marked on most
food we buy so it’s easy
One problem when you start exercising again after a
enough to keep an eye
break, is being self-conscious of your body. Thoughts
on your intake.
like, "Do I look silly when I swim?" and "Does my

What you need per day excess weight show in this costume?" are common

depends on various early on. Try not to care what other people think
factors such as your (most are usually more concerned with themselves
height, weight and your
anyway) as this challenge is all about you. However, if
lifestyle. The chart shows
the estimated averages it really does concern you then you will need to find a

by UK authorities. (3) quiet time at the pool (perhaps just as they open?) so

you feel more comfortable.

31
that’s it!
Week two completed

You have had a session with a swimming instructor to help you

improve your technique and breathing. Concentrate on putting

the lessons you learnt into practice every time you swim.

You know you should stick to the programme, even if you are

feeling super enthusiastic at the moment.

o You know you need to take things steady in these early swimming

sessions. There is still plenty of time to get fit and complete this

challenge successfully.

o You know that if you are feeling self-conscious about exercising

you should find a time when the pool is quiet. Don't let a thing
like this stop you.

Your notes at the

end of the week

33
 three
Now stretch and relax

Stretching and resting are integral to your

training programme...

Hands up who likes stress? Come on, don't all rush

at once. Granted, the type of stress that comes from

too many hours and ridiculous demands at work,

is not good and nobody enjoys that. However, stress

of a different kind is an integral part of your training.

To build your strength and your cardiovascular fitness

you need to put your body under a certain amount

of stress. If you never push your muscles more than

they are used to (ie. put them under stress) then they YOUR AIM TfflS WEEK
will never get stronger. And the same goes for your
Is to treat your rest days
cardiovascular system. Now, let's try again. Hands with respect. These days

up who likes stress? are an integral part of the

programme, as this is when
your body recovers from
But it's not as simple as that. You can't just keep
the hard work it has done
stressing your body endlessly and keep reaping in the training sessions.

the rewards - you will just push it over the edge.

You should also be
To build strength and fitness - now here comes
concentrating on getting
the good bit - you need plenty of rest too. After
into a good sleep pattern,
stressing your body (in the good way) with exercise, and avoiding the habit of

it needs to recover and rebuild itself. If it doesn't get ‘catching up’ on weekends.

the necessary recovery time then it won't be ready

34
I

“The main thing

to do is relax and
let your talent do
the work.”
CHARLES BARKLEY
WEEK THREE: YOUR TRAINING PROGRAMME AND DIARY

YOUR DAILY NOTES

MON Rest. This week sees a slight reduction in the time

you spend exercising, in order to prepare you for
the next phase.

TUE Warm-up, then try to swim 2 lengths. Rest for

30 seconds. Focus on technique and breathing.
Repeat x 3.

WED Walk 5 minutes briskly.

THU Repeat Tuesday's set, focusing on technique and

breathing.

FRI Walk 5 mins slowly. Make this an extra session in

addition to what you do in your daily life (such as
walking to the bus stop).

SAT Rest.

SUN Warm-up, then swim 100 metres (4 lengths). Rest

for 5 minutes, then cool down. Focus on relaxing
and breathing.

B
THIS WEEK
DO - Congratulate yourself on getting this far. By following the
programme, you are one step nearer completion of your goal.
REWARD
Turn off your
phone for an
0 CONSIDER - Finding ways to relax when you are out of the pool.
hour, put your
feet up and relax.

■
Read a book. Take a hot bath. Have a massage.

DON’T - Compare yourself to other swimmers. Remind yourself

that this is all about your own enjoyment and that the benefits
are yours alone.

37
 for the next session. That's why there are plenty of

rest days built into the programme. Enjoy them in

the knowledge that they are just as important as

your training sessions.

Now 'rest' in reality, of course, is unlikely to mean

doing absolutely nothing all day. After all, there

are few of us who don't have work and family

responsibilities to deal with. But try to set aside

some time for relaxation during the day, whether it

is enjoying a hot bath, watching a film or reading a

book. Taking time like this means you will return to

training feeling refreshed and raring to go.

So now on to sleep, the best rest you can get.

Exercising regularly does, in general, help you sleep

38%
better. However, avoid scheduling your workout too Unless you’re a
close to your bedtime, as this will make it difficult particular fan of
hospital food, being
for you to get to sleep. Also avoid taking stimulants
inactive doesn’t really
such as alcohol, caffeine and nicotine too close to hold much appeal. UK
your bedtime for the same reason. Remember there is research has found
caffeine in chocolate, tea, soft drinks and some pain
that inactive people
spend 38 per cent
relievers, as well as coffee. Alcohol can make it easier
more days in hospital
to get to sleep but the quality of sleep you get after than active people,
drinking will be poor. visit their doctor
5.5 per cent more and
use specialist services
You will get the best benefit from sleep if you get 13 per cent more. (4)
into a regular pattern so you are going to bed at

the same time every night and waking at the same

every morning. Of course, the reality of our modern.

38
“Movement
is a medicine
for creating
change in
a person’s
physical,
emotional,
and mental
states.”
 busy world, is that most of us spend the weekends

'catching up'. However, your body reacts badly to

this as it disrupts your sleep cycle, so work hard at

establishing a regular sleep pattern if you can.

Stretching is important for all athletes but it is

especially important when you are swimming,

Calories in takeaways
because this is a sport where you are working all

your muscles during your training sessions. Make

sure you spend a few minutes stretching before

Fried
chicken every workout, being careful to do this very gently

360 at the start, as your muscles will not be warm and

supple at this point. Work methodically through

each part of your body - the back of your legs

Burger
550 (calves, hamstrings, glutes), the front of your legs

(quads), your back, shoulders and neck, so you are

loose and tension-free before your swim. Repeat the

Pizza process at the end of your session as well, to avoid
610 your muscles tightening up. Assuming you have

been swimming in a nice, temperature-controlled

pool, your muscles will be warm and receptive to

being stretched.
Nothing beats a tasty
takeaway, but keep an
eye on the calories. The You should consider stretching as an integral part of
chart above refers to a each training session (in fact, stretching is the one
Big Mac (215 g. 7.6 oz),
thing we would encourage you to do on your rest
a Pizza Hut Pepperoni
6-inch (15 cm) Personal days), and not something to be fitted in only 'if time

Pan Pizza, a KFC chicken allows'. Some people view stretching as the 'soft' part
breast (163 g, 5.8 oz). (s) of training but you will soon start to feel the benefits

from just a few minutes working your muscles.

41
 '''’Vifiiy

“A coach can
inspire athletes,
Motivation
comes from
within.” ANON
that’s it!
Week three completed

O You recognize you need to stress your body to build your strength

and cardiovascular fitness. Rest days are important to allow your

body to recover.

O You know sleep is the best rest you can get. Get into a regular

sleep pattern so you are going to bed at the same time every night

and waking at the same time every morning.

O You always spend a few minutes stretching out your muscles, both

before and after a training session.

O You will aim to do some stretching on your rest days to help keep

you loose for the next session.

Your notes at the

end of the week

43
 four
Swimming can become a habit

Before you know it swimming will be a part

of your routine...

Good habits are wonderful things because you don't

even need to think about doing them, they just

happen naturally. It's simple enough to form a habit:

you keep repeating the same action over and over,

until it is engrained and it will become a habit - it's

as simple as that. The good news is that once a

habit is formed it's pretty tough to break.

By following this programme towards the 400-metre

YOUR AIM THIS WEEK
swim challenge you have started sowing the seeds
Is to keep working hard
for a good habit. Keep working hard and the
until exercise becomes a
more time passes, the more engrained the action habit in your life.

of training will become. Then, before you know

If you keep repeating the
it you'll be heading off to the pool with your kit
same action often enough
packed without even thinking about it. Bingo! The
it becomes a habit - it’s as
habit is formed. simple as that. Soon you
will be packing up your
training kit and heading
It's early days, so training will still be fresh and
off to the swimming pool
exciting, but it's unlikely it's a part of your routine
without even thinking
just yet. So how long does it take? The time it takes about it. *

for a habit to become engrained will vary from

44
“The
must b
easy. The easy
must become
beautiful.”
DOUG HENNING
WEEK FOUR: YOUR TRAINING PROGRAMME AND DIARY

YOUR DAILY NOTES

MON Rest. This week sees an increase in the overall

time spent exercising. Keep your goal in mind and
take it easy.

TUE Swimming lesson with a qualified instructor.

Take note of any errors in your technique since
the last lesson and aim to put them right.

WED Walk 8 mins briskly

THU Warm-up, then swim 50 metres (2 lengths).

Rest for 20 secs. Focus on technique and
breathing. Repeat x 3.

FRI Walk 10 minutes slowly.

SAT Rest.

SUN Warm-up, then swim 100 metres (4 lengths). Rest

for 5 mins, then cool down. This distance swim will
increase in the coming weeks.

I
THIS WEEK
DO - Make any changes suggested by your swimming instructor.
Remember that good technique will improve your overall
REWARD
Treat yourself to
a professional

0
performance.
massage.
CONSIDER - Varying the speed of your sets. Try alternating two
lengths moderate with two easy, remembering to rest adequately

I
in-between.

DON’T - Force yourself to complete a session if you have a cold

or feel ill. Apart from the fact that you could endanger your health,
from a fitness perspective there is nothing to be gained.

47
 person to person so stick to the programme and
keep going.

Think of it this way: you didn't make a conscious

decision to get out of shape as you became the
pizza shop's favourite customer did you? No shame
in that, the pressures of life - work, family and so
on - simply crept up on you and before you knew it,
00days
eating a takeaway in your armchair while watching
TV was the norm every night. You did it regularly
and it became a habit. But now you are exercising
It takes an average
of 66 days to form
regularly (and unlike the above, you did make a
a habit. Although
conscious decision to do it) and this in due course this is the average
will become a habit. time it takes to turn
something new into
automatic behaviour
There are a few things you can do to help this process
a habit can form
to get engrained. You are already scheduling your quicker for some or
training sessions into your diary as we suggested take considerably
longer for others
aren't you? Keep doing that and take a bit of time
- so stick at it and
to look ahead so you can fill up your diary with all exercise will soon
the sessions set out in the training programme. Yes, become a habit
yes, we know you don't like planning ahead, but if for you. (6)

you put in all the sessions as if they are important

appointments, then you are unlikely to book
something else that clashes with a training session.

You should also consider teaming up with a training

buddy (if you haven't already done so). There are
many benefits of training with someone else. You
will both be able to encourage each other when the

48
“He who stops
getting better
stops being good.”
OLIVER CROMWELL
liM
 going gets tough, and there are always times when

a friendly word will help keep you going. You can

reciprocate when you are feeling on top of the world

and your buddy is struggling. But the best thing of

How many people having a training buddy is that it is very difficult to
get enough sleep?
skip a session, or worse, give up altogether. You

made a commitment to five people at the start of this

programme in part to make it difficult to back out. If

70% you start training with someone then that commitment

becomes even stronger. It really is difficult to turn

over in bed for an extra half hour's sleep when you

know your training partner is waiting for you at the

swimming pool.

Try to find someone who is more or less at the same

fitness level as you, as you want to be able to work

together. You don't want to be struggling to keep up

Thirty per cent of
working adults do not with your buddy or vice versa.
sleep enough (defined
as less than six hours
You should also make sure you schedule your training
on average per day)
sessions at a time when you won't be disrupted. Don't
according to a US survey.
aim for swims if you have a family to get ready for

school, and avoid after-work plans if you know your

A lack of sleep is
boss expects you to stay late sometimes. But maybe
associated with various
there is a pool near work and lunchtimes are a good
health problems and
makes it particularly time? Of course, you can't control everything, and
difficult to train hard and there will also be time when there are commitments
get fit so make sure your
that have to override even your best-laid plans.
lifestyle allows you to be
part of the 70 per cent. (?) However, by thinking ahead and choosing a time that

suits you, the chances of this happening are reduced.

51
 ■■■ ••

“Divide each difficulty into

as many parts as necessary
to resolve it.” DESCARTES
that’s it! Week four completed

O You are slowly wiping out your bad habits of takeaways and nights

in your armchair, and building the good habit of exercise.

O You know it takes time to build good habits, so you need to keep

working hard at this programme and soon the exercise habit will

have taken root.

O You are treating every training session as you would any other

important appointment so you will not miss them easily. Schedule

them into your diary to help with this.

O You have found a time in the day that means you can train

without disruption. Avoid times when you know you are usually

busy with other commitments.

Your notes at the

end of the week

53
 The smooth rhythm of swimming

You should be feeling more comfortable in the

pool now. Enjoy the rhythm of swimming...

When you return to the swimming pool after an

extended break (how long was it?) you often feel

a bit awkward. Sure, it's unlikely you had forgotten

how to swim in the sense that you sunk to the

bottom of the pool. But it is likely you forgot to swim

in that nice, smooth rhythm that has you cutting

through the water with ease.

Granted, you might not be leaping along like a

youthful dolphin just yet, but a bit of that original YOUR AIM TraS WEEK

pool rustiness should have disappeared from your Is to spend a bit of time
looking at your swimming
body. It doesn't take long for your muscles to
technique.
remember the most efficient way of operating

so, although we are only a few weeks into the There is no need to become

programme, you will already be starting to feel more a technical swimming

guru, because your body
comfortable in the water. Can there be a better
is good at adapting on its
feeling than the one of gliding gracefully along as if
own. However, take a few
no effort is needed at all? minutes to think through
your stroke to ensure it is
smooth. •
The best way to improve at swimming is to swim,

swim, and swim some more, so in the coming weeks

56
“All rewards
come from doing
not knowing.”
ANON
WEEK FIVE: YOUR TRAINING PROGRAMME AND DIARY

YOUR DAILY NOTES

MON Rest. Try to visualize your form in the water,

particularly how you use your hands. Practise this
standing up in front of a mirror.

TUE Warm-up, then swim 75 metres (3 lengths). Rest

for 20 seconds. Focus on technique and breathing.
Repeat x 2.

WED Walk 8 mins briskly.

THU Warm-up, then swim 50 metres (2 lengths). Rest

for 20 seconds. Focus on technique and breathing.
Repeat x 4.

FRI Walk 10 minutes slowly.

SAT Rest.

SUN Warm-up, then swim 150 metres (6 lengths). Rest

for 5 minutes, then cool down. Focus on an easy
stroke and comfortable breathing.

I
THIS WEEK
DO - Aim to get more sleep as the sessions increase. Get to bed
earlier rather than lie-in later in the morning. Sleep enhances all
REWARD
Buy yourself
some relaxing

0
stages of growth and will improve your overall fitness.
bath salts and
CONSIDER - Drinking more water throughout the day. Aim for a glass
after each meal to re-hydrate and aid digestion. Also take a drinks
enjoy a long,
hot soalc.
I
bottle for before and after your swim.

DON’T - Give up! You’re almost at the halfway stage. Results come
from consistency and regular effort. The long-term health benefits
are well worth the effort.

59
 you are going to continue to feel improvements

in your style as well as your fitness. Your body is

remarkably clever at finding the best way of doing

something, so at this early stage try to relax during

your swims and trust it. However, you can help things

along nicely by taking a bit of time to look at your

swimming technique.

Don't worry, we are not expecting you to become a

technical guru overnight. Concentrating too much

3Qimns
on every tiny little element of your stroke right now

could distract you from the overall aim of getting fit

When running at a
enough for your 400-metre swim. However, take a
pace of 8 kph (5 mph)
bit of time to think through your stroke to ensure it for 30 minutes a
is smooth. A jarring stroke will take more effort out person weighing
of you.
56 kg (125 pounds)
will burn 240
calories, while for
That Is why we recommend you take a bit of time someone weighing
on your rest day on Monday to visualize (that word 70 kg (155 pounds) it
is 298 calories, and at
again!) your stroke. Once you've run through the
84 kg (185 pounds)
stroke in your head, stand in front of a mirror and it is 355 calories.
practise your stroke through the air, paying particular Figures are the same
attention to the shape of your hands. Again, this for circuit training,
while swimming
might seem strange to some people, but can it really
breaststroke burns
be more strange than playing air guitar, which just 300,372 and 444
about everyone has done at some stage! calories respectively.
For cycling at 19-
22 kph (12-14 mph)
Remember that when you are swimming, unlike most
the calories burnt are
other sports, you will be using virtually every muscle 240, 298 and 355. (s)
group at the same time. Whatever stroke you prefer

60
“If it’s not fun you’re
not doing it right.”
FRAN TARKETON
 to use - we would advise breaststroke at this stage

- the principles for making the stroke more efficient

are the same. Although you will have your favourite

stroke don't be afraid to experiment with the others

(although maybe not too much butterfly which really

is tough!). This will not only maintain your interest

Calories in drinks swimming but will also strengthen muscles that in

turn will help improve your preferred stroke.

To get the maximum from each stroke, concentrate

on using your arms and legs in unison, getting

the best 'kick' and 'pull' from your feet and hands

respectively, and try to maintain a nice streamlined

position in the water so as to reduce the resistance

of your body in the water. Breathing is particularly

important when swimming and is easy to get wrong

because it's not something we normally have to think

about. Concentrate on keeping your breathing pattern

smooth and avoid gasping for breath on every stroke,

as this will interrupt your stroke and increase your

It’s easy to rack up the chance of getting a mouthful of water.

calories you consume in
drinks each day. Don’t
Have you bought yourself some proper swimming
cut back and become
dehydrated, just balance kit, hat and goggles yet? You can swim in a baggy
the type of drinks you pair of shorts or an ill-fitting costume if you want to,
enjoy. The chart shows
but built-for-purpose swimming kit, made of modern
figures for a glass of
fabrics, is certainly better. Good swimwear is designed
milk, Coca-Cola and
a Starbucks cappuccino to reduce 'drag' in water, whereas beachwear will
with whole milk. (9) absorb more water and will make it harder for you to

move through the water smoothly.

63
“If we are ever to enjoy
life, now is the time, not
tomorrow or next year...
Today should always be
our most wonderful day.”
THOMAS DREIER
that’s it!
Week five completed

O You are now enjoying the rhythm of swimming.

O You know the best way to improve is to swim, swim, and swim

some more.

O You have taken a bit of time to think about your technique, in

particular the shape of your hands. Improving your technique will

improve your performance in the water.

O You should have bought some decent swimming kit, a hat and

goggles. Getting some nice kit shows you are taking this seriously

and will make you feel more positive.

Your notes at the

end of the week

65
 six
Enjoy the benefits of feeling fit

You've been working hard, so you can now

enjoy feeling fitter...

The joys of feeling fit and healthy really are hard

to beat. Sleeping better, then waking up feeling

refreshed and raring to go (even if you are a little

stiff), is a great feeling. The day feels like it is there to

be enjoyed, and hey, you even have a spring in your

step in the afternoons while others in the office are

starting to wilt.

We don't need to preach about the well-known

YOUR AIM TfflS WEEK
health benefits of exercise (good for your heart, helps

you fight disease, and so on), but the changes you Is to enjoy aU the benefits of
feeling fitter and healthier.
made a few weeks ago are already translating into

making you a healthier person. Good for you, enjoy

Whether it is sleeping
it. Even just a few weeks into the programme you better, a renewed energy

should already be feeling more energetic (it's good for in the day, or feeling more
positive, these are your
your sex life, too, by the way), but the benefits also
benefits to enjoy after all
extend to your mind. your hard work. Remember
that regular exercising has
mental as well as physical
Exercising really does improve your mood. The
benefits. *
positive feeling you have right at the end of a swim

starts to extend itself the more you make exercise a

66
 iinnwir.,

of your life.”
JONATHAN SWIFT
WEEK SIX: YOUR TRAINING PROGRAMME AND DIARY

YOUR DAILY NOTES

MON Rest. You're approaching the midway point so

re-evaluate your goals. What improvements have
you made? Which areas could you improve?

TUE Swimming lesson with qualified instructor.

Make sure you ask if there's anything you're not
sure about.

WED Walk 5 mins briskly.

THU Warm-up, thenswim 25 metres (1 length). Rest

for 15 secs. Focus on technique and breathing.
Repeat x 8.

FRI Walk 8 mins slowly.

SAT Rest.

SUN Warm-up, then swim 100 metres (4 lengths). Rest

for 5 mins, then cool down. Focus on a relaxed
stroke and good breathing.

B
THIS WEEK
DO - Ensure you stick to the plan during the rest days.
The reduced exercise allows the mind and body to recuperate,
REWARD
Have a takeaway
of your choice to

0
preparing you for the next phase.
celebrate getting
CONSIDER - Reviewing your technique. What do you consider
this far.

■
your weaknesses to be. Write down any queries to ask your
swimming instructor.

DON’T - Forget to keep hydrated. You are exercising so you can still
dehydrate, even though you are surrounded by water!

69
 regular part of your life. It's all to do with the physical

exertion stimulating and releasing chemicals in your

brain so that you feel happier. So three cheers for

those good old 'happy' chemicals.

Other benefits are a bit more mundane, but nice

nonetheless. Because swimming is such a good

sport for building fitness and strength, even tasks

like carrying the shopping bags in from the car, or

walking to the train station in the morning, will no

5days
longer have you huffing and puffing.

But don't get carried away with this feeling and start

setting all sorts of other targets. As we said at the

start of this programme, you should not change too

much at once. Keep focused on your end goal of a

Now you have
started exercising
400-metre swim, and other benefits (weight loss etc)
you are well on your
will follow naturally. way to meeting
guidelines set out by
When you set the goal to swim 400 metres a
many government
health experts -
few weeks back, you unknowingly released your
adults aged over 18
subconscious to attract those things needed to get should exercise at
there. So as you keep training you will find yourself moderate intensity
for 30 minutes at
gradually drawn to other strategies that help you,
least five days per
such as better technique and nutrition. week. The exercise
does not need to
Now onto your target goal: you swimming be consecutive but
should be in bouts
400 metres. There are still a few weeks to go, plenty
of at least 10 minutes
of time to get those muscles ready, so if you haven't at a time. (wi
already done it, then now is the time to start thinking

70
“He who has health has
hope; and he who has
hope has everjjthing.”
^ ARABIC PROVERB
 Calories burnt about where you will complete your challenge.
in 30 mins Unlike for a sport such as running, where you'll find
a wide choice of races every week, there are very few
300
similar such organized races for casual swimmers. One
250
option is to keep your eyes open for charity races, or
200
sponsored swims put together by a school or by other
150
community organizations.
100

50 However, it is more likely that you are going to have

0 Running
to plan your own 'race' on your challenge day. You
0 Gym circuit training
0 .Swimming can, of course, make it a solo event and head off to
• Cycling
your local pool (we are assuming here, that not many
^ Mowing the lawn
^ Walking of you have an idyllic lake at the bottom of your
^ Ironing
garden). But come on, you have trained hard for this,
so why not grab your partner, family or friends (or
Different activities use
all of them) and make a great day of it. Making an
up varying amounts of
energy and it’s worth 'event' of it like this will also give you an added spur
noting that even some in the coming weeks.
daily activities help
keep you healthy.
Remember to choose a time when the pool is quiet
so you won't be disturbed by too many other people
The chart shows figures splashing around. We've set your challenge day for
for a walking lawn
either Saturday or Sunday (see page 131) to give you
mower, brisk walking
a bit of flexibility on this. Many pools have set times
at 6.5 kph (4 mph),
moderate cycling at when they put out lane markers to separate lanes for
19-22 kph (12-14 mph), people who want to do lengths. But if these times
swimming at a pace
don't coincide with your planned challenge date then
of 46 metres (50 yards)
a minute, and running
try to have a friendly word with the pool manager.
at 9.5 kph (6 mph). (ii) Then come 'race day' it's down to you, your energy
and a stopwatch.

73
“A wise man would
consider that health
is the greatest of
human blessings.”
HIPPOCRATES
that’s it!
Week six completed

O You can enjoy all the positive feelings of exercising knowing there

is more to come.

& You are not trying to change everything in your life at once.

Concentrating on the programme is enough for now.

O You know that when you set your goal to swim 400 metres you

released your subconscious to work towards that goal. The more

you keep training, the more you will be drawn to things that will

help you reach that goal.

You have thought about where you will complete your challenge.

Finalizing the details in your mind will bring the day more clearly

into focus.

Your notes at the

end of the week

75
 seven
Keep it going

The end is in sight, but there is nothing to worry

about if you've followed the programme...

When a target is a long way off (as it was when you

started this 400-metre swim programme) there is

usually little to worry about. "There's plenty of time,

so it'll be easy to sort things out and get to the end

successfully," goes the thinking. This is because the

target doesn't feel real because the end seems so far

away. Now you are well Into the programme though,

the end is in sight, and with this comes some worries.

You now find yourself counting off the days (not

YOUR AIM THIS WEEK
the weeks) to the end of the challenge, and maybe
Is keep your mind on the
panicking that you are never going to make it. "I end goal and not worry
need more training," and "I need more time," could that you need to do extra
training.
be your mantras right now. But this is the time when

you should be congratulating yourself on how far

Now the end is in sight
you have come. If you have followed the training it will be more real, but

programme to date then you will be well set up to there is no need to panic.
The programme has been
finish your 400-metre swim challenge successfully.
guiding you carefully along
the path to success and
It's common to worry that you are not ready, but there’s still plenty of tiAe.

remind yourself you do not have to be ready right

76
“You can never cross the
ocean unless you have
the courage to lose sight
of the shore.”
CHRISTOPHER COLUMBUS
WEEK SEVEN: YOUR TRAINING PROGRAMME AND DIARY

YOUR DAILY NOTES

MON Rest. Resist the temptation to do too much.

This week sees training increase, so you will need
plenty of rest.

TUE Warm-up, then swim 100 metres (4 lengths). Rest

for 5 minutes. Focus on technique and breathing.
Repeat x 3.

WED Walk 10 mins briskly. Remember to apply the same

principles of warming-up and cooling down to any
exercise.

THU Warm-up, then swim 50 metres (2 lengths). Rest

for 10 secs. Focus on technique and breathing.
Repeat x 6.

FRI Walk 14 mins slowly.

SAT Rest.

SUN Warm-up, then swim 200 metres (8 lengths). Rest

for 5 mins, then cool down. Focus on a relaxed
stroke and good breathing.

I
THIS WEEK
DO - Review your progress so far. If you feel the programme is too
much at this point, cut some of the sessions down. Schedule an extra
REWARD
A big bar
of chocolate

B day’s rest if you feel you need it.

CONSIDER - Joining a swimming club. You may benefit from the extra
all to yourself!

■
instruction and the support of like-minded members who may have
similar goals.

DON’T - Get involved in racing other swimmers in the pool. Stick

to your programme and look for small but lasting improvements.

79
 now. Even though the end is in sight, and therefore
more real, there is still plenty of time left in this

programme, so trust in the training you have done

and keep working hard. The programme has been

devised so you make steady progress toward the final

,
day of the challenge. Keep reminding yourself of that

and stick with it.

Focus on your positive days (remind yourself what you

did on those days and repeat the actions), and worry

less about the bad days. You have to accept there are

some bad training days, but allocate these to your

8
Most of US grow
short-term memory and keep the good days in your
up being told that
long-term memory. we need a‘good
eight hours sleep’
You can help yourself with this by reviewing the notes
every night. Experts
recommend seven to
you have written after each session and at the end
nine hours sleep a
the week. Use the good stuff like, "I'm loving this night for an adult -

training because it makes me feel so energized," to only you will know

what is right for
motivate yourself. And laugh at the early struggles
you. Try to get into a
like, "I'm huffing and puffing like a steam train every
regular sleep pattern
time I get out of the pool". Those days are now instead of trying to
behind you, but you can measure you progress just by ‘catch up’ on the
weekends as this
reading those notes.
resets your sleep
cycle. {12}
Do you enjoy raising money for charity? There is

nothing like a sporting challenge to inspire people,

so consider using your 400-metre swim challenge

to help raise money for a good cause. Choose a

charity that is close to your heart and send off an

80
“The true
reward for
a thing well
done is to
have been
the one who
did it.” ANON
 e-mail explaining your plans. Most charities will have

fundraising kits, including posters, collection boxes,

and sponsorship forms they will send you. If not then

ask for a letter from them confirming you are doing

your swim challenge to raise money for them and

set up your own forms to help raise some money.

Supporting a charity also means you are firming up

your commitment for your challenge and will be less

Health benefits likely to back out (not that you are thinking of that
of fitness anyway, of course).

Are you training with someone else? A training buddy

-50% is great to keep you going but a little unhealthy

Hypertension competition can creep in sometimes. It's natural that

one of you will be getting fitter quicker than the

other as this programme progresses but try to avoid

-30% comparisons. You should not be competing with each

Diabetes
other. You should be helping each other get to the

end goal of your 400-metre swims.

There's nothing wrong with a little bit of fun

competition with a friend to help push each other

Exercising regularly
a little harder in training, but remember you started
reduces your risk of
this challenge for yourself. If your buddy seems to
contracting many chronic
diseases. These include be doing better than you then just keep focused
Hypertension (50%), on your own progress. If the golden swimming cap
Ischaemic heart disease
is on the other head, and you are the one doing
(40%), breast cancer
(27%), a stroke (27%). (13) better, then don't gloat, just keep encouraging

your buddy. The goal has always been for you to

complete a 400-metre swim.

83
“If you want to
learn to swim
jump into the
water. On dry
land no frame
of mind Is ever
going to help you.”
BRUCE LEE

I
that’s it!
Week seven completed

O You know you should not be doing extra training even if you are

getting worried about your progress. Trust in the programme and

keep working hard.

O You have reviewed your notes and drawn inspiration from the

progress you have made already.

O You are not competing with other people, especially if you have a

training buddy. This challenge is all about you so the only progress

you need to be concerned with is your own

O You have passed the halfway mark in your swimming programme.

Give yourself a pat on the back!

Your notes at the

end of the week
 Look ahead to the finish with confidence and
recommit to the 400-metre challenge...

Hands up if you didn't like that bit at the beginning

of the programme when you had to tell five people

about your plan to swim 400 metres? Oh dear, did

you put up your hand? Well, now you are entering

the home straight (that went quick didn't it?) it's time

to repeat the exercise. Your recommitment to the

challenge is an important part of the process so no

skipping it.
YOUR AIM TfflS WEEK

It should certainly be easier this time around, Is to repeat the visualization

even if you really are squeamish about being in exercise from week one -
this time with more details
the spotlight. Some friends and colleagues have
added in.
undoubtedly been following your swimming

progress and asking for updates anyway, so it Your mind is a powerful

tool, and will work together
won't be a surprise to them, and they will be more
with your body in getting
receptive to what you have to say.
you to end of your swim
successfully. Run through

As with the first time you did it, this doesn't have to this mind exercise as many
times as you can as the
be a dramatic, 'shout it from the rooftops' exercise.
swim approaches.
Far from it. In fact the whole point of doing this again

is so you hear it yourself. So keep it casual. There will

86
WEEK EIGHT: YOUR TRAINING PROGRAMME AND DIARY

YOUR DAILY NOTES

MON Rest.

TUE Swimming lesson with qualified instructor.

WED Walk 10 mins briskly.

THU Warm-up, then swim 50 metres (2 lengths). Rest

for 15 secs. Focus on technique and breathing.
Repeat x 6.

FRI Walk 14 mins slowly.

SAT Rest.

SUN Warm-up, then swim 250 metres (10 lengths). Rest

for 5 mins, then cool down. Focus on a relaxed
stroke and good breathing.

B
THIS WEEK
DO - Ensure that you eat a snack within 30 minutes of exercise
as this is the optimum window for replenishing lost energy stores.
REWARD
Treat yourself
to a night out
B CONSIDER - Changing your posture, particularly the way you
at the cinema
and switch off

■
sit. Look to support your back and avoid slouching, as this puts
pressure on the spine. completely.
DON’T - Get despondent if you have to miss the odd session.
Accept that you may have other commitments, then get back
to your programme as soon as you can.

89
 always be an opportunity to drop a positive comment

into a conversation with a friend. "Oh 1 meant to say,

I'm over halfway in the swimming programme 1 told

you about last time we met. I'm determined to finish

it." It's as simple as that.

If you did decide to complete your swim for a charity

this might also be a good time to put your plans into

action. Passing a sponsorship form around at work,

or sending out an e-mail to friends, are other ways

to reconfirm your commitment. A popular way to do

this is to register your, and the charity's details, with

an online fundraising site so people are able to make

their donations electronically.

Sports drinks contain

Another important part of your recommitment to
two important
your swim challenge is to repeat the visualization ingredients -
exercise - except this time you will be adding in electrolytes (they help
more details. Now, you may be asking why there
your muscles and
heart function) and
is a need to commit again? After all, you may be
carbohydrates. You
progressing swimmingly (sorry). But, unbelievably, can lose electrolytes
some people do still drop out of fitness programmes, through very long
workouts and the
even at this stage.
carbohydrates may
help provide extra
Your mind is like your body when it comes to fitness. energy. Try sports
Just as you wouldn't expect your body to become drinks to see if they
are for you, although
fit after one training session, so it is with your mind.
water will always be
Keep working your mind with this visualization as important for most
often as you can in the coming weeks. Professional active people, m
athletes spend a long time getting their minds ready

90
“Focus on the
journey, not
the destination.
Joy is found
not in finishing
an activity but
in doing it.”
GREG ANDERSON
 for their challenges, because they know the mind

and body work together. Work on both and you will

benefit from the power of the two working together.

Find somewhere quiet, where you won't be

disturbed, and don't be afraid to close your eyes if it

helps you to focus. Then start to fill in the details of

Calories in alcohol
your 400-metre swim. Picture yourself in the morning

as you get ready to head off to the pool. 'See'

yourself checking everything you have packed in your

kit bag in preparation for the swim - your costume,

your goggles, your towel, and so on. Then 'listen' to

your favourite music as you head off to the pool.

130 135 111 184 Next, 'feel' the warmth of the air in the leisure centre
Glass of Bottle Gin Alcopop
white ofbeer with as you get changed, and the heat of the water as you
wine mixer
take your pre-swim shower. Take in all the sights and

smells of the pool as you get ready, then 'feel' the

water as you push away with your first stroke. Picture

On a big night out it’s
easy to clock up the yourself swimming strongly and confidently as you
calories. The graphk count off the laps. You are now on the last couple
shows figures for a
of laps and the finish is in sight. Finally, imagine your
330 ml (11 fl oz) bottle of
feelings as you glide in to touch the side of the pool
Stella Artois (4.8% abv),
175 ml (6 fl oz) glass of at the end of your 400 metres, then join your partner
Jacob’s Creek Chardonnay or friend to celebrate.
(13% abv). 25 ml
(0.8 fl oz) of Bombay
Sapphire (40% abv) and This is known as your 'future memory', something

mixer, 275 ml (9 fl oz) you have 'remembered', but which hasn't happened
WKD alcopop. (15) yet. It is a powerful tool to use and yet it takes just a

few minutes.

93
“Talk doesn’t
cook rice.”
CHINESE PROVERB

wsssi
that’s it!
Week eight completed

You are now well into the second half of this 12-week programnne

and still improving.

You have told friends and family about your challenge again as a

way of recommitting to it. If you are swimming for a charity then

you have sent out details of how people can support you.

o You know your mind and body will work together towards

achieving the goal you set at the beginning. Your mind is powerful

so keep it positive.

o You have pictured your challenge day and filled in as many of the

details as possible in your mind.

Your notes at the

end of the week

95
 !■ > yjite"'■*»»>-'

1
^k^shII^^.'-

«
£v/-

*** ''Triiifiii-iiit
 nine
Taking care of the details

It's time to refine your swimming technique...

The best way to get better at something is to do it.

This is why earlier in the programme we urged you
to swim, swim and swim some more. At the start
it was simply about getting back in the water and
shaking off that swimming rustiness. Then it was
about slowly building up your fitness and learning to
enjoy exercising again. Now is a good time for you
to review your technique in a bit more detail. A good
technique leads to smoother swimming, meaning you
will travel further in the water with less effort. Now
that can't be bad can it? YOUR AIM TfflS WEEK

Is to take a bit of time

Earlier in the book we recommended you use the to look closer at your

breaststroke as you train towards your end goal. swimming stroke.

Although clearly not the fastest stroke, it is probably

Improving simple things
the most comfortable for the majority of people such as how to get your

who have been away from swimming for a lengthy arms and legs working
together can dramatically
period. To make it more efficient concentrate
improve your performance
getting your arms and legs to work together. It's
in the water. Small changes
easy if you have strong legs to let them dominate can mean faster swimming

the movement of the upper body and vice versa, so for less effort. *

always work on getting the correct timing between

“If ifs were gifts
every day would
3ry aay
be Cnrisfmas.
CHARLES BARKLEY
WEEK NINE: YOUR TRAINING PROGRAMME AND DIARY

YOUR DAILY NOTES

MON Rest.

TUE Warm-up, then swim 100 metres (4 lengths). Rest

for 20 seconds. Focus on technique and breathing.
Repeat x 2.

WED Walk 8 mins briskly.

THU Warm-up, then swim 50 metres (2 lengths). Rest

for 10 secs. Focus on technique and breathing.
Repeat x 3.

FRI Walk 10 mins slowly.

SAT Rest.

SUN Warm-up, then swim 200 metres (8 lengths). Rest

for 5 mins, then cool down. Focus on a relaxed
stroke and good breathing.

B
THIS WEEK
DO - Maintain a healthy dietary ratio of 50 per cent carbohydrates,
30 per cent protein and 20 per cent fats.
REWARD
A giant milk¬
shake full of

0 CONSIDER - Watching less TV. Read a book, or practise meditation,

goodness.

■
anything that relaxes rather than stimulates the mind.

DON’T - Try to be in two places at once like most people. Slow down!
Focus on whatever task you happen to be doing and do it well.

101
 these two components to get the maximum benefit

from each stroke.

Keep your body as flat as possible in the water and

don't let your hips and legs 'sink and drag', although

accept that as you lift your head to take a breath

your body position will shift a bit. Avoid looking up,

which will strain your neck, and instead keep your

eyes looking down and forwards. This will also help

you avoid your legs 'sinking and dragging', which

effectively causes resistance and will slow you down,

making your whole swim harder tougher.

On each stroke, stretch out as if you are trying to

reach something in front of you, and use the palms of

4or9
your hands like flippers to really push the water away, Sugars and starches
then turn them down and inwards as they come back (carbohydrates) found
in foods such as
through the stroke. Make sure you bring your feet
pasta, bread, cereal,
up towards your backside and not underneath your fruit and vegetables
body. Again, this is important, as pulling your feet up have four calories
underneath your body will cause resistance and slow
per gram (0.14 oz)
while fat is more
you down. Don't be afraid to really push your legs
than double at nine
for extra propulsion rather than just going through calories per gram
the motions, but avoid breaking the water as this will (0.32 oz). Worth
Mowing when you’re
reduce the power that is generated from your legs.
trying to get fit and
healthy don’t you
Breathe as you start to pull into each stroke, and reckon? (u)
work on fine-tuning your timing so you move from

your body being fully stretched out to coiled like a

frog ready for the pull of the next stroke. If you lose

102
“You can do what you have
to do, and sometimes you
can do it even better than
you think you can.”
JIMMY CARTER
 your rhythm, which is easy to do, especially when you

get tired, just slow down to regain your composure

and slowly get back into your stroke again.

If your preferred stroke is front crawl you will be

getting a lot more bang for your bucks, especially if

you can maintain your technique, but this is going to

be very difficult over the full 400 metres. To be efficient

A balanced diet you need to breath only on every second stroke at

least, and a lack of air can make it difficult it you are

an inexperienced swimmer or just getting back into

the sport after a break. However, you may decide to

alternate strokes and use front crawl for certain periods.

Concentrate on keeping your body in a streamlined

position, and when breathing keep your head

movement smooth to maintain this efficient position,

rather than 'snatching' it sideways as you gulp for air.

As one arm enters the water, the other one should

be pulling round through the water to continue the

circular movement. Turning your hips and shoulders

will assist in this movement. Meanwhile, your legs

Try to maintain a
balanced diet of the should be kicking away at a steady pace and there

‘basic four food groups’ should be minimal knee flexion.

in the proportions shown
in the chart above and
If you use backstroke, keep your eyes facing to the
to eat from all of them
every day. Also limit ceiling and your ears at the surface. Keep your head
the amount of fats you still and turn your shoulders and hips, which will
include in your diet, (i?)
allow your arms to come over for each stroke. Use an

alternating leg kick and try to keep your chest and

shoulders high in the water.

105
“If you refuse to
accept anything but
the best, you very
often get it.”
WILLIAM SOMERSET MAUGHAM
that’s it!
Week nine completed

O You have reminded yourself that the best way to get better at

something is to do it. So keep swimming, and swimming more.

O You know that on all swimming strokes keeping a streamlined

body is everything. Concentrate on keeping your body high in the

water and keeping movements smooth.

O You know in breaststroke you should use your palms like flippers

to push away the water, and to pull your feet towards your

backside and not let them fall underneath you.

O You know with front crawl that as one arm enters the water the

other should already be pulling through the water so it is ready for

the next stroke.

Your notes at the

end of the week

107
 ek ten
Keep your mind on track

You're feeling strong, but don't get over¬

confident. There is still some work to do...

This swimming is becoming a doddle isn't it? A few

weeks ago you were worried about completing a

couple of lengths without stopping, now here you

are in Week 10, poised for success. Just to put it into

perspective: in Week 1 the 'long swim' on Sunday

was just two lengths, while this week the Sunday

swim is 12 lengths - three-quarters of the way

towards your challenge target.

This is the last week of heavy work; after this the YOUR AIM THIS WEEK

workload will decrease to ensure you remain fresh Is to guard against over-

for your challenge day. However, don't think you confidence as you approach
the home straight on this
need to power your way through this week to prove
challenge.
something. Keep your swims smooth and easy and

use the last planned session with your swimming Over-confidence can
mean you push yourself
instructor to iron out any last-minute worries.
too hard in training and
ruin all your hard work.
A few weeks ago we urged you to avoid the Trust the programme and

temptation to do more training than is set out for it will guide you to end
successfully. ♦
you in the programme even if you felt you had not

done enough. This is the, "I need to squeeze in a

“Pleasure and
action make the
hours seem short.”
WILLIAM SHAKESPEARE
WEEK TEN: YOUR TRAINING PROGRAMME AND DIARY

YOUR DAILY NOTES

MON Rest.

TUE Swimming lesson with qualified instructor.

WED Walk 8 mins briskly.

THU Warm-up, then swim 50 metres (2 lengths). Rest

for 10 secs. Focus on technique and breathing.
Repeat x 6.

FRI Walk 12 mins slowly.

SAT Rest.

SUN Warm-up, then swim 300 metres (12 lengths). Rest

for 5 mins, then cool down. Focus on a relaxed
stroke and good breathing.

I
THIS WEEK
DO - Share your progress with friends and family. Use your example
to inspire others as well as yourself.
REWARD
Treat yourself to
a spa and sauna.

B CONSIDER - Keeping a more detailed journal of your training to

■
record how the programme is going.

DON’T - Lose sight of your target. Reaffirm your commitment every

now and then to help you stay focused.

Ill
 few more swims just to make sure I get to the finish

successfully," type of approach.

Now we need to warn against something just as

damaging - over-confidence. This is the, "I can do

anything, I am super strong," style of thinking. Both

will result in making you tired and less likely to finish

the 400-metre swim come challenge day. Don't ruin

all your hard work at this late stage by getting too big

for your swimming goggles.

What happens with over-confidence is this... You

head off with your training buddy for a session (let's

say Thursday's swim 50 metres, rest for 10 seconds,

17-19
Researchers in
repeat six times session). You warm-up together, then
Australia and New
complete the first 50 metres in a nice, steady pace. Zealand found that
This carries on until there are only a couple of repeats people who drove
left. Your buddy is puffing but you think you are a after being awake
for 17-19 hours
Superhero from a comic book (choose your favourite).
performed worse
You even have the bright Lycra outfit. than those who had
a blood-alcohol level
So you head into your metaphorical telephone booth,
of 0.5 per cent -
the legal limit for
then announce to your buddy you are really going
drivers in Australia
push yourself on these last couple of repeats because and many European
you are feeling strong. You zip off like Madman (not countries. It’s not
difficult to see that
a well-known Superhero, but the star of this show),'
sleep is important for
leaving your training partner in your wake. But he has
anyone who wants
more sense than you and sticks to the normal training to focus on his/her
pace. You finish way ahead and sit on the side of the health and fitness, (is)
pool (all smug) as your buddy comes In. But while he

112
I may not be there
Set but I am closer
lan I was yesterday.
ANON
 has added another important building block to his

training, you have knocked a few of your own down

by draining your energy. Come race day, guess which

one of you finishes strongly and confidently, and who

battles the whole way (or worse still, may even fail to
The human body
finish altogether)? Don't let over-confidence get the

better of you.
60%
Water

n
AA

&& 40%
Are you aiming for a particular time during your

race? We have avoided discussion of this because

the programme's aim is to get you to the end of the

I f Other 400-metre swim successfully. However, it is inevitable

tf tf that as you got stronger during the programme

you may have set a specific time target. Good luck

tf tf if you do have a target, but don't let it interfere

with the completion of your swim as with the story

If tf above. Rather, keep focused on the end goal - the

performance - and a desired outcome of a particular

tf t# time should follow.

Now, how about some good news? Moderate

Around 55-60 per cent
exercise means you strengthen your immune system,
of your body is made
so your chance of catching a cold is lower than it was
up of water. Your brain
is 70 per cent water, before you started exercising. But it can still happen,
blood 83 per cent water and it really is frustrating just as you are wrapping
and lungs nearly 90 per
up a fitness programme. Do everything you would
cent. Make sure you keep
yourself topped up by normally to avoid picking up a bug (such as keeping

drinking plenty of water warm, washing your hands regularly, and so on).
throughout the day. (19) However, if you do get sick do not keep training, and

consult a doctor.

115
“I am building a
fire, and everyday
I train, I add
more fuel. At
just the right
moment, llight
the match.”
MIA HAMM
that’s it!
Week ten completed

You are now wondering why you didn't start swimming earlier,

because it is becoming second nature to you.

O You have had your last planned session with your swimming

instructor. Use the session to talk through any last-minute worries

about your technique or your motivational levels. Chat through

how you can get these right for your challenge day.

& You are warding off the dreaded danger of over-confidence. You

are not a Superhero, even with the Lycra outfit, so keep things

easy in your training.

o You know you are less likely to pick up a bug than when you

started this programme, because exercise boosts your immune

system. However, if you do get sick, consult a doctor.

Your notes at the

end of the week

117
r^^ek eleven
Concentrate on the challenge and avoid taking
on new projects...

Do you have a long list of projects you want to do?

You know the sort of things - put up new shelves in

the study, fix the shed roof, or clean out the boxes in

the garage.

The reason most of us have a long list is we think of

new things to add to it (or our partner does), faster

than we tick off the ones already on it. But despite

this, you are probably happy to have your list tucked

YOUR AIM TfflS WEEK
away in the back of your mind. Yes, sometimes

it nags away at you, and hey, surprise surprise, Is to keep you mind on
your swimming challenge
occasionally you get round to doing one of the jobs.
and avoid taking on new
But by and large you can live happily side by side with projects to distract you
your mostly undone list. from your nerves.

You can’t control everything

It's understandable that you look at the list when
in your life - you will
you are bored (and you really would have to be always have work, family

incredibly bored to clean out the boxes in the and social responsibilities
- so concentrate on the
garage). But why is it you also dig out the list when
things you can control.
you actually have something important to do? The

reason is, quite simply, to try to distract yourself.

118
“The secret
of success is
constancy
of purpose.”
BENJAMIN DISRAELI
WEEK ELEVEN: YOUR TRAINING PROGRAMME AND DIARY

YOUR DAILY NOTES

MON Rest. From now on, your overall training begins to

decrease in order to conserve energy for your goal.

TUE Warm-up, then swim 100 metres (4 lengths). Rest

for 20 secs. Focus on technique and breathing.
Repeat x 3.

WED Walk 8 minutes briskly.

THU Warm-up, then swim 200 metres (8 lengths). Rest

for 20 secs. Focus on technique and breathing.
Repeat x 2.

FRI Walk 12 mins slowly.

SAT Rest.

Warm-up, then swim 300 metres (12 lengths). Rest

SUN
for 5 mins, then cool down. Focus on a relaxed
stroke and good posture.

B
THIS WEEK
DO - Take time out whenever you can and remind yourself that rest
is an integral part of any exercise programme.
REWARD
A nice new
bag for your

B CONSIDER - Walking on short journeys, as an alternative to taking

swimming
equipment.

■
the car.

DON’T - Forget to warm-up and cool down at each session. Failure

to do so can effect your overall performance and lead to injury.

121
 The minute something becomes important you

stand to lose something if you fail, so to distract

yourself from thoughts of failure you look at doing

something mundane.

Avoid taking on new projects at this stage, even

as the excitement mounts. If a box of books has

already been waiting in the corner for months for

the new shelves to go up in the study, will another

couple more weeks really hurt? Your 400-metre swim

36°c
challenge is now only a couple of weeks away and

you need to concentrate fully on this both mentally

and physically. So tuck that list back into the recesses

of your mind, where it belongs for now.

If you do need to distract yourself, choose something

Be particularly careful
when exercising in
relaxing like lounging in front of an-easy-to-watch
hot weather. Once
film, reading a book or flicking through a magazine. the temperature rises
to 36°C (97°F) it is
Avoiding projects like these is one of the few things
recommended you
cancel your session
you can control. But there are, of course, many
or postpone it to
things you cannot control. Unlike a professional a cooler part of the
athlete, who would live, breathe and sleep for the day as the heat will
put a lot of stress
end goal, you have a life to lead. There are always
on your body, m
work colleagues, children, your partner, parents, and

friends, who demand a bit of your time.

Time pressures from all sides were probably one of

the main reasons you ended up in your armchair with

a large pizza every night in the first place. But, over

122
 Success doesn’t
come to you...
you go to it.”
MARVA COLLINS

2 M ■ySis'.'
 the last few weeks, you have proved you are able to
make time for your swimming and still meet all those
demands. Keep what you do to a minimum in the
A balanced meal next couple of weeks so you stay fresh mentally and
physically. Concentrate on the things you can control.

Things to concentrate on at this stage are eating and

sleeping well, and drinking plenty of water. It's also a
good idea to ease up on the alcohol. This is not the
part where we expect you to transform your eating
habits (this is not the time for your digestive system
to be messed with), but there are few basics you
should try to stick to.

20% Firstly breakfast. All together now, what is breakfast?

Fats
Let's hear it... That's right, "Breakfast is the most
important meal of the day!" We've heard it so many
Try to balance all food
elements with every
times before but it's true. Try to have something
meal you eat in line with simple like yoghurt, porridge, muesli, or a sandwich
the figures shown in the with some light cream cheese. Just have something.
chart above.
For the day get a couple of healthy snacks ready - a
piece of fruit or some nuts - for when you are feeling
Carbohydrates include hungry between meals.
rice, bread, fruits and
vegetables, proteins come
When it comes to liquid, you should already be in the
from meat. fish, milk
products and eggs, while habit of drinking water during the day. Remember to
nuts, avocados, green top up regularly. Also ease up on the alcohol as it will
olives, fish oil and olive
dehydrate you. This doesn't mean you have to lock
oil are a good source
up the drinks cupboard, but a week of heavy nights
of fats. (21)
right now is not going to do you much good.

125
 In each of us are
Pnlaces where we
ave never gone.
Only by pressing
the limits do you
ever find them.”
JOYCE
that’s it! Week eleven completed

You know you can't control everything - you will always have

work and family commitments - so you will concentrate on the

things you can control.

You know one of the things you can control is that list of 'things

to do' you have tucked away in your mind. This is not the time to

be tackling that list.

o You are keeping hydrated during the day by drinking lots of water

and getting a good sleep every night.

You know alcohol will dehydrate you and this will affect your

performance. A glass of wine won't hurt but don't overdo it.

Your notes at the

end of the week

127
 ek twelve
Get ready to swim

All your hard work gets put into practice this

week. Go for it...

This is the moment of truth then. Or at ieast the week

of truth. Are you ready? Are you raring to go? Of

course you are. You've done the hard work, foiiowed

the training programme, now you can enjoy a nice

easy week before your 400-metre swim

Sessions are easier this week (just a coupie of

20-minute swims pius a coupie of short waiks) so

enjoy them, making sure to keep nice and ioose.

Depending on whether you have chosen Saturday or

Sunday for your chalienge day, you wiii have one or YOUR AIM THIS WEEK
two days of rest ieading up to it. Treat these rest days Is to enjoy the last week,
with respect, as they are important for your body, then tackle: .your challenge r
successfully.
and wiii ensure that you are fresh come the day of

the swim. However, a iittie bit of gentie stretching is

You have spent weeks
recommended on these days so your muscies don't traj;^g for this swim so
tighten up. you should be in shape
to complete it without.
problems. Head off with
it is important you are prepared and get everything the confidence that you
ready for your day in advance. Go through the can do it. *

checkiist beiow and get you bag ready eariy.

 “People
with goals
will succeed
I because
" they know
L where there
I are going.”
EARL NIGHTINGALE
WEEK TWELVE: YOUR TRAINING PROGRAMME AND DIARY

YOUR DAILY NOTES

Rest. This is it! Your big week has arrived, so take

MON
it easy.

Warm-up, then swim 50 metres (2 lengths). Rest

TUE
for 10 seconds. Focus on your technique and
breathing. Repeat x 4.

Walk 5 mins briskly.

WED

Warm-up, then swim 100 metres (4 lengths). Rest

THU
for 10 secs. Focus on technique and breathing.
Repeat x 2.

Walk 8 mins slowly. Or rest.

FRI

Goal event! Swim 400 metres (16 lengths). Rest for

SAT
5 mins, then cool down. (Or rest day). Choose the
day which is best for you to complete the challenge.

Goal event! Swim 400 metres (16 lengths). Rest for

SUN
5 mins, then cool down. (Or rest day). Choose the
day which is best for you to complete the challenge.

B
THIS WEEK
DO - Get plenty of sleep in the build-up to your target. Relax and
put your feet up whenever you can.
REWARD
Give yourself a
pat on the back

Q CONSIDER - Setting future goals. Perhaps an increase in distance

or an organized event like a charity swim or a race.
for achieving
your goal!

I DON’T - Eat less than two hours before exercise. Stick to a healthy
diet and your energy stores will be more than adequate.

131
 Checklist

□ Swimming kit □ Water bottle

□ Swimming cap or sports drink

□ Goggles □ Energy bar

□ Money for locker □ Stopwatch

□ Jacket or warm top □ Camera for souvenir

photos afterwards!
□ Towel

You might find it difficult to sleep the night before

the swim because of nerves, so try to get as much

good sleep as you can this week. Have a decent

dinner (but nothing too heavy) the night before

your challenge and drink plenty of water to make

sure you are well hydrated in the morning. If you

have chosen an early start in the morning to avoid

If you need a
the crowds in the pool, then try to get to bed a bit
performance boost in
earlier than usual. the day then a short
sleep -ora power
In the morning, top up with water and make sure
nap if you want to
sound smart - of just
you eat something at least two hours before the start
six to 10 minutes
of your swim. Remember, you can't take on liquids could do the trick.
during your swim, so it's important you are properly If this sounds like
something for you
hydrated at the start. Stick to your usual breakfast
then keep the nap
and don't eat things your stomach is not used to. short and sharp so
you avoid waking up
If you've been lucky enough to have found a charity feeling gro^. (22)

race or sponsored swim, then get to the start early

so you can get your bearings, and make sure you

stay warm on your way to the pool. Try to have

132
“What counts inuot necessarily
the size of the (Sigjn the fight -j- it’s
the size of the Q^^in the oog.”
 a shower before you get into the pool so you are

warmed up and ready. Even if you have set up the

swim challenge yourself, and there will be no official

starting time, still try to stick to the schedule you

have planned. Check with pool staff that the line

markers are in place for you, if you have arranged

that beforehand, and start at the time you have set

for yourself. Take this seriously.

If you have had a training buddy during the

programme then chat about your swim and remind

each other of all the hard work you have put in, as

this will help calm your nerves. Then soak up the

goodwill of any friends or family that may have come

along to encourage you on your 400-metre swim.

Don't get carried away and go charging off too fast

Have you ever noticed
how refreshed and good at the start, even if you are feeling excited. This is an
you feel after exercising easy thing to do, so keep focused on getting a couple
once the hufSng and
of easy lengths under your belt and establishing a
puffing has stopped?
nice, steady rhythm.

Numerous studies have If the pool is busier than you'd hoped for, don't panic,
found there is a direct
just keeping moving steadily and try to keep your
link between exercising
strokes as smooth as possible. Try to avoid weaving
and feeling happy and
satisfied with your life. in and out of other people too much or you will be
Getting a smile on your adding unwanted metres to your distance.
face - can there be a
better reason for you
to exercise? (23) But finally, you are ready... now is the time to go out

and enjoy your swim!

135
“I count him braver who
oyercomes his desires than
him who conquers his
enemies; for the hardest
victory is over self.”
ARISTOTLE
that’s it!
Week twelve completed

O You have completed your target of a 400-metre swim in 12 weeks.

Well done!

O You now have a full set of notes to remind yourself of what you

have achieved over those 12 weeks.

O Your training has made you fitter and healthier and you have

proved you can take on a challenge and tackle it successfully. Enjoy

the feeling.

O You must be ready for a reward? We suggest a pat on the back,

but we're sure you can think of something more fun!

Your notes at the

end of the week

137
 what now? You've done it! Now you can look ahead

You've successfully completed your challenge.

What's next...

The first thing you should do now you have finished

your 400-metre swimming challenge is to take a

short break. The break only has a be a few days,

whatever you feel is right, but try to stop training

for a short time.

This is to give your body a rest after the exertion of

the challenge, and also for psychological reasons.

Over the last few weeks you have been gearing up

mentally, as well as physically for this swim, and a

break will act as an punctuation point that signals

the end of the programme.

Don't let the break become too long or you may get

tempted to slip back into your old pizza-chomping

habits. Instead, use the few 'days off' to think back

over what you have already achieved and what, if

anything, you want to do next. You might, of course,

decide that's it and you don't want to carry on. But

that really would be a waste after you've spent so

much time and energy getting yourself back in shape.

138
It's a lot easier to keep fit once you are there, than it

is actually getting fit in the first place. You'll only have

to think back to how tough the early training sessions

were for evidence of this.

Maybe you are happy continuing as you are, with

three swim sessions a week? This will certainly

maintain the level of fitness you have reached over

the past 12 weeks, but you also know this works

for you from a time perspective. One thing you've

probably discovered over the last few weeks is that

you can find time to keep yourself fit and healthy

and still meet all the other commitments you have in

your life. You might find it helps if you set yourself

another goal (how about 800 metres this time?).

Having a goal gives you something to aim for and

acts as a great motivator.

If you are feeling on top of the world after your

achievements (and who can blame you?) then

maybe you want to take your swimming to the

next level. You could certainly book regular sessions

with a swimming instructor to fine-tune your stroke

technique (or learn another stroke). This may also be

the time to join a swimming club and see just how

far you can take it.

Remember, there's nothing to say you have to stick

just to swimming to keep fit. Although swimming

is great for an full body workout, you've also been

141
 doing a number of walks in the programme. These

were included because it's important to work muscles

in different ways, but also to avoid the monotony of

doing the same thing all the time.

There are many different ways to keep fit, from gym

sessions to dancing. Or try another sport like running

or cycling. You could mix things up with a bit of

swimming and a bit of running during the week. This

approach of using different sports to keep fit certainly

keeps your mind (as well as your body) fresh.

If you are really enthusiastic be careful you don't

set yourself goals that are out of reach. There Is no

point trying to plan an hour's fitness training, six

times a week, only to find other life pressures mean

you can't keep it up. This leads to frustration and

disappointment. If you want to do more training,

then build up slowly, both for your body's sake and

your mind's. Stretch yourself, by all means, but not

to breaking point.

Whatever you decide to do going forward from your

success with the 400-metre swim, remember to

enjoy it. Keeping fit and healthy should not feel like

a chore. When you were young you probably kept fit

simply by running around and having fun with your

friends. Try to keep that level of enthusiasm. A smile

on your face as you exercise can go a long way. But

most importantly, stick at it!

142
 First published in 2013 by
New Holland Publishers (UK) Ltd
London • Cape Town • Sydney • Auckland
www.newhollandpublishers.com

Copyright © 2013 New Holland Publishers (UK) Ltd

Copyright © 2013 in text: Daniel Ford

The authors have asserted their morals rights to be identified as the authors of this work.

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system
or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording
or otherwise, without the prior written permission of the publishers and copyright holders.

A catalogue record for this book is available from the British Library.

ISBN 978 1 78009 235 5

This book has been produced for New Holland Publishers by

Chase My Snail Ltd
London • Cape Town
www.chasemysnail.com

Designer: Darren Exell

Photo Editor: Anthony Ernest
Proof reader: David Chapman, Tony Headley
Consultant sports psychologist: Russell Murphy
Production: Marion Storz

24681097531

Printed and bound in China by Toppan Leefung Printing Ltd.

The authors and publishers have made every effort to ensure that all information given in this
book is accurate, but they cannot accept liability for any resulting injury or loss or damage to either
property or person, whether direct or consequential and howsoever arising.

144
 |613.716

|AN
GO
About the authors

Daniel Ford is a big fan of his armchair but from time

to time he has been known to pull on his exercise kit.
When he first started running he got no more than a
few hundred metres before he was bent over double in
exhaustion. Two years later he successfully completed
T) r+o -k.
o the famous Two Oceans ultra-marathon in Cape Town,
o
CO
CD
CD o
CD CO
South Africa, a distance of 56 km (35 miles). A few
CO
oo ro years later he wobbled back onto a bike after a break
cn o
CO of 15 years and could barely remember how to change
CO
the gears but before long he was part of the largest
participative cycle race in the world - the 109 km
(68 miles) Cape-Argus Cycle Tour. Inspired by his co¬
author's story he is now working towards a suitable
COWCHER PAUL
swimming challenge to match.
Swimming
586473/00011 -1 of
In 2004 lifetime fitness enthusiast Adam Dickson
was hospitalized following a brain seizure that cut off
the circulation to his legs, leaving him permanently
disabled. Since then he has competed n many
triathlons, aquathlons and a gruelling off-road
duathlon. After finishing the London Marathon in
2006 he took part in a Half-lronman distance triathlon
and a year later he completed Ironman UK in a time
of 14 hours and 50 minutes.

Russell Murphy, consultant sports pyschologist on

this book, works regularly with sportspeople including
advising runners, golfers and footballers among others.
A member of the World Federation of Hypnotherapists
he also gives talks on motivation to major corporations
and runs smoking cessation, weight management,
confidence, phooias and other treatment programmes.
Have you got 12 weeks?
This book is for you if...
► You want to get fit and healthy.

► You want to feel energized.

► You think swimming would be fun.

► You lead a busy and hectic life with no time to waste.

► You want to train only a few days a week.

► You want to eat healthily.

► You don’t want to give up all your treats.

SPORT
£9-99 I
“No river can ISBN 978-1-780C 01
return to its 00
source, yet all I
u
rivers must have CO
01
a beginning.”
9 781780 09

www.newhollandpL