GET SPEEDO FIT
YOU HAVE THE WILL. WE HAVE THE WAY.
Tone your body
With our step-by-step swimming guides
Perfect your strokes
Get the perfect technique in any stroke
Food for thought
Eamon Sullivan’s 5 golden rules
Welcome
Contents
Get Speedo Fit
Welcome from Speedo
4
Benefits of swimming
10
get speedo fit
www.speedo.com
3
6
2
Don’t forget, for
even more help and
guidance, check out
Get Speedo Fit
You have the will, we have the way
Uncover even more reasons to fall
in love with swimming!
Product focus
Fill up your kitbag to
Get Speedo Fit
Swimming programmes
Improve your technique to Get
Speedo Fit
18
You are what you eat
22
Top tips
Improve your nutrition with help from
Olympic swimmer Eamon Sullivan
Discover how to get the most out
of your time in the water with advice
from Team Speedo athletes
Perfect your technique with our
exclusive swimming know-how
W
e know the feeling...
...swimming makes you feel great, and
you can see the difference it’s made to your
physique every time you look in the mirror.
But that’s not enough! You want to challenge
yourself, fine-tune your technique and get the
most from every minute in the pool.
across all four strokes. We’ve also persuaded
some of the world’s greatest swimmers to
share their fitness secrets.
Of course, preparation is crucial, but it’s what
you actually do in the water that matters
most. And we’ll help you out with that, too.
If you have the will, we
have the way! We’ve taken
85 years of swimming
expertise and condensed
it into this, our handy guide
to help you not just get fit
but Get Speedo Fit!
Dive into this guide to
uncover the top tips and
techniques which will help
you improve, regardless of
goal, stroke or fitness level.
We’ll reveal the fantastic
benefits of swimming and
provide you with ways to
help perfect your technique
Ready to get started?
3
Benefits of swimming
We love swimming as much as you do. And you know how beneficial every swim
session can be, but how many of these fascinating swim-facts did you know?
We asked swimmers around the world how swimming benefits them.
The results prove that swimming is the best exercise for body and mind!
The facts
The stats
Just 30 minutes of
steady swimming can
burn between 200
and 350 calories*.
4
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54%
Swimming is a genuine full
body workout, making it the
perfect exercise for toning up.
Swimming burns
approximately 3
calories a mile per
pound of bodyweight.
Because it makes you
feel almost weightless,
swimming reduces impact
on joints by 90% compared
to land-based exercise*.
30 minutes of
exercise in the water
is the equivalent of
approximately an hour’s
non-water exercise*.
Swimming for 30 minutes,
once a week can provide
a significant improvement
to energy levels*.
Swimming is good for
the heart, great cardio
exercise, and perfect for
elderly people, pregnant
women and those
recovering from injuries.
Swimming helps to
strengthen arms, legs
and core muscles.
Research suggests
that swimming for just
30 minutes regularly
can cut the risk of
early death*.
Because it’s a full body
workout, swimming pumps
blood hard to the arms and
legs, meaning it’s a great
way to improve circulation.
Sources: *Amateur Swimming Association (ASA) **Speedo research conducted by Ipsos MORI 2012
of those
surveyed feel
swimming is
an effective
way of
improving
their blood
pressure.
73%
of swimmers
believe it
is the only
sport that
can be done
for life.
56%
of swimmers
feel that
swimming
helps them to
improve their
weight control.
74%
71%
67%
68%
69%
67%
say that
swimming for
fitness reduces
the chance of
getting injured.
of those
surveyed
have noticed
improvements in
their endurance.
feel that regular
swimming
helps to
ease aches
and pains.
feel stronger
and more
toned thanks
to swimming.
The research was conducted by Vision Critical between 4th – 10th June 2013 who surveyed
4,120 randomly selected adults living in the UK, USA, France and China.
believe that
exercising
in water
results in a
healthier heart.
have noticed
improvements
in their flexibility
since taking
up swimming.
5
Check out the full Speedo Swim
Fitness collection now at
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Swimwear
Y
ou have the will to get
fit, and Speedo has the
way. Together we make the
perfect partnership. You’ve
got off to a great start by
picking up this handy guide.
Now let’s drill down to
the details of each swim
stroke, and explore the
best bits of kit to suit
each session. The Speedo
Pinnacle Kickback and
Speedo Pinnacle V
Jammer are designed to
help you get the most out
Visible power
seams encourage
awareness of key
muscle groups...
engaging these
muscles can help
optimise body position.
Stability Seams
Level of stability
6
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product focus
Goggles
of your time in the water.
Our new fitness swimsuits
represent the very latest
in swimsuit technology.
Developed following intensive
research by our global
research and development
team, Aqualab®, the suits
help to support your body
position. This will help you
to actively improve your
technique, whilst stabilising
your core and activating
the muscles for a longer,
stronger swim stroke.
Light and
comfortable
compression
panels around
your abdominal
area encourage
awareness of your
core muscles.
Core Stability
Bust Stability
Level of stability
Integral mesh
bust panels
with shaped
seaming for
extra capacity. A
comfortable and
secure fit that
allows movement
and helps you
to focus on your
swim technique.
S
peedo Aquapure and Aquapulse Max both feature
Speedo’s most advanced goggle technology, IQ Fit™.
The clever folk in our Aqualab
Team carried out global 3D
head scanning in order to
find out what was needed
to create goggles which fit
perfectly, feel comfortable
and won’t leak.
IQ Fit is the result, and
provides a 3D goggle seal to
give you a secure fit around
the entire eye socket.
For added comfort, these
goggles have a flexible, soft
frame construction using
hypoallergenic materials.
The Aquapure is a highly
technical goggle with a
traditional look and feel and
is available in unisex and
female specific styles in a
choice of colours so you can
really tailor your swim kit to
your own personal style.
7
To get more from your training
aids please see our videos at
www.speedo.com
product focus
Training Aids
S
ometimes, just getting
in and swimming won’t
cut it. When you want to
fine-tune technique, build
power and work on speed,
a few must-have training
aids will help take your
fitness to the next level, and
unlock the secrets known by
elite swimmers everywhere.
Speedo’s range of Training
Aids will enable you to tone
specific muscles, gaining
strength and endurance
whilst boosting technique
and calorie burn.
How does it work? By taking your legs and feet out of the equation,
the Elite Pull Buoy eliminates the need to kick, leaving you free to
concentrate fully on upper body technique, torso roll, hand entry,
catch and pull. Simply place the Pull Buoy between your thighs and
let the floating device support the legs in the perfect streamlined
swimming position.
Speedo Elite Kickboard
How do they work? By effectively increasing the size of your hand,
these Power Paddles help you during the catch and pull phase. They
make you more aware of a perfect entry point, help you catch and
hold more water and increase resistance to improve technique.
How does it work? The Speedo Elite Kickboard enables you to
concentrate purely on kicking for all or part of your session. By
holding the kickboard in front, you eliminate the need to use the
arms, putting all the work into your legs from the hips right down to
the ankles and toes. Doing kick drills, longer kick sessions or a series
of kick sprints will build greater ankle flexibility, teach you how to kick
from the hip, and build impressive strength and power.
Speedo Finger Paddles
Perfect for improving hand position and awareness during
the catch and pull phases.
How do they work? Like our larger paddles, these finger paddles
increase resistance in the water to improve your awareness of how
much water you catch and hold. Speedo’s Finger Paddles are the
smallest paddles we offer, ideal for really drilling down into your
technique, delivering the key gains of upper body strength and power
transition for stronger strokes.
Speedo Biofuse Training Fins
The training tool for strengthening a weak or imbalanced
kick in the pool.
How do they work? Training Fins exaggerate the kick portion of
your stroke, encouraging greater ankle flexibility and optimal kick
mechanics from the hip to the toe. This helps increase the propulsion
of your kick (even after you remove the fins), making you stronger,
more streamlined, and faster.
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Develops your upper body strength and allows you to focus
on your arm technique.
Speedo Biofuse® Power Paddles
Ideal for strengthening the upper body and arms, building
strength and power.
8
Speedo Elite Pull Buoy
Isolates the lower body so you can focus on your kick technique
and improving your leg strength.
The Speedo Elite Pullkick
Your space-saving training partner.
How does it work? This clever piece of kit is a two-in-one Training
Aid which combines a pull buoy and kickboard. It’s ideal if you
can’t carry too much in your kitbag, or if you prefer the minimalist
approach to swimming kit. Hold it in front of you to concentrate on
your kick, or pop it between your thighs to keep your legs still, but
buoyant, while you work on upper body strength and technique.
Speedo Centre Snorkel
Reduces head movement which allows you to focus on technique
and positioning.
How does it work? By drastically reducing head movement whilst
you swim, the Speedo Centre Snorkel enables you to focus all
your efforts on perfect catch, pull and kick technique whilst still
allowing you to roll your body through the centre line for the perfect
streamlined stroke.
9
Refine your technique with
video tutorials exclusively at
www.speedo.com
Tone up, get fit and improve technique
with our step-by-step guides
Freestyle drills
Catch up This drill works on the entry
and catch phase of your arm stroke.
•
F
Freestyle
•
reestyle, also known as Front Crawl, is
a favourite of swimmers all over the world.
Regarded as the fastest of swimming strokes,
it’s the perfect way to blast through lengths as
you Get Speedo Fit.
•
Programme
500m warm up
Perform one arm stroke only,
working on the high elbow catch
to fix the hand in a strong position
to pull the body through the water
•
Apply force, keeping your fingers
pointing to the bottom of the pool,
and move the hand in line with
your shoulder and hip
•
The hand exits the water past
your hip
•
Work on a high elbow recovery,
relax your hand and forearm
•
•
150m kick (50 Freestyle,
50 Backstroke, 50 Freestyle)
(Using a Speedo Elite Kickboard)
Firm your stroke up again just
before entry, head width from
the other hand
•
Repeat the stroke pattern, allowing
one hand to finish at the front and
‘catch up’ with the other hand
before starting again
•
50m easy swim Backstroke
(rest for 30 seconds after each
200/150/100/50)
Side kick During freestyle, you
actually spend more time on your side
than on your front, due to the rotation in
the stroke. So it’s important to practice
side-kicking drills to develop balance
and co-ordination.
900m drills
(Please see opposite page for drills.)
•
4x50m drills with 15 seconds rest
•
100m Freestyle (breathing
every third stroke). Concentrate
on your stroke count, and work
on the part of the stroke you
have practiced on the 50m drills.
Repeat this three times.
200m swim down
•
10
9 kicks/6 kicks per stroke
200m (alternating: 50 Freestyle,
50 Backstroke)
100m pull (breathing every
third stroke) (Using a Speedo
Elite Pullbuoy)
200m easy swim Freestyle
and Backstroke
(split into 50m repetitions)
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Want to progress the drills?
•
•
For technique: increase the100m swim
to 150m or 200m and maintain your stroke
count per length/lap.
For fitness: swim 25m breathing every third
stroke, and 25m breathing every fifth stroke
(concentrate on breathing out more slowly to
gain control over your breathing).
with your direction. The straighter
you travel, the more efficiently
you’re swimming!
Put both hands above your head,
arms straight, palms down, facing
the bottom of the pool - your hands
should be head-width apart
•
•
Swimming Programmes
•
Lay on your side, one arm out
in front, one arm at your side
•
Kick across the pool (keep the
kick small and fast and work on
maintaining a straight line as you
travel down the pool)
•
Practice kicking on both sides
by swapping at the end of
each length
•
Keeping next to a lane line can help
Ready to progress from the side kick?
Practice switching sides after a defined
number of kicks.
Maintain a continuous kicking
motion as you rotate to the
other side
Bi-lateral breathing (3, 5, 7)
Bi-lateral breathing means breathing
alternately to either side. It helps
maintain a balanced position in the
water and an even technique, and
will minimise injury.
•
Practice bi-lateral breathing
every 3, 5 or 7 strokes
Handy hints for drills
•
Keep a continuous strong
kick going
•
Try using Speedo Biofuse Training
Fins (see Training Aids) to help
strengthen your kick
•
When breathing keep your
head as low to the water
surface as possible
•
The Speedo Centre Snorkel will
help take your focus away from
breathing, so you can focus on
the arm stroke, continuous kick
and rotation
•
Breathe in when your head
is turned and out when your
head is returned to the water
11
Refine your technique with
video tutorials exclusively at
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Backstroke drills
Backstroke
B
Side kick
ackstroke swimming gives you a whole
new perspective with a whole host of great
fitness benefits. Follow this simple guide to
master the stroke.
Backstroke, like freestyle, is a
rotational stroke, so work on your
balance and co-ordination.
Programme
500m warm up
•
75m swim (as 3x 25m
Backstroke - Freestyle Backstroke)
•
50m kick Backstroke
Repeat this four times.
•
Lay on your side, one arm out
straight above your head, palm
facing the side of the pool,
thumb up and little finger down
•
Look up at the ceiling while
maintaining a side body position
•
Your top arm and shoulder will
be out of the water so place this
arm at your side
9 kicks/6 kicks per stroke
900m drills
(Please see opposite page for drills.)
(Do 2x50m of each) This side kicking
drill progression allows you to practice
the rotation, building up to the
full stroke.
•
4x 50m drills with
20 seconds rest
•
Perform the 9 or 6 kicks as
described, side kicking
•
100m Backstroke
(focusing on the element
you have just worked on
in the 50m drills) X3 with
60 seconds between rounds
•
Then perform one arm stroke,
remembering to exit thumb first
and turn the hand to enter little
finger down
•
As you perform the arm stroke
to change sides, keep looking
at the ceiling and work to keep
your head still
200m swim down
•
•
200m easy swim
Backstroke and Freestyle
(split into 50m repetitions)
Triple switch This sounds
complicated, but we promise it’s
not! This is a great drill for progressing
up to the full stroke and can be used
for freestyle and backstroke.
Want to progress the drills?
12
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Swimming Programmes
•
For technique: increase the 100m swim
to 150m or 200m and maintain your
stroke count.
•
For performance: aim to maintain the
number of fly kicks you perform off the
walls as you increase the distance.
•
Begin by side kicking
•
Do three strokes to switch sides
(instead of one stroke as before)
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tips, make sure you ‘like’
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you’ll also get the latest Speedo
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Handy hints for drills
•
Keep a continuous strong
kick going
•
Try using fins to help
strengthen your kick
•
During side kicking drills,
imagine your hand is slicing
through the water
•
During rotational drills, finger
paddles can help you catch
the water and maintain pressure
throughout the arm stroke
•
When you practice your
backstroke body position when
pushing off the wall, it’s vital to
stay streamlined
13
Refine your technique with
video tutorials exclusively at
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Breaststroke drills
Breaststroke
B
Breaststroke arms with
fly or freestyle kick
reaststroke is often seen as the
choice of those looking for a more
relaxing and gentle swim but with the
correct technique, you can enjoy some
serious fitness benefits too. Follow our
guide and drills to find out how.
This drill helps maintain a high position
in the water, concentrating on your
arms only without worrying about the
timing of the breaststroke kick.
•
Programme
500m warm up
•
100m Freestyle and
Breaststroke (alternating:
25 Freestyle, 25 Breaststroke)
•
25m Breaststroke kick
on your back Repeat this
four times
(Please see opposite page for drills.)
8x25m with 15 seconds rest
•
X3 with 60 seconds between
rounds
•
2x50m with 20 seconds rest
Stroke counting is key to
all technique progressions.
Reducing your stroke count
means you are improving your
technique. Once you can hold
a steady stroke count over the
2x50m swim, progress to
2x75m and 2x100m.
200m swim down
•
14
200m easy swim on your back
get speedo fit
Concentrate on a narrow arm
stroke at first, like an exaggerated
sculling action (just like oars
rowing a boat)
•
Start each stroke slowly in order
to maximise the catch
•
Once you have performed the initial
out-sweep, start to accelerate down
and back as you shape your pull
•
900m drills
•
Swimming Programmes
Change the angle of your hand to
maintain pressure on the water at
all times - it may help to visualise
a heart shape or scooping of a
bowl action
•
Once the palms are facing each
other you are at maximum arm
speed as your thumbs break
the surface
•
Now tuck your elbows in and
drive your hands forward to the
streamlined position at the front
of the stroke ready to start
(slowly) again
•
Maintain a head position looking
diagonally forward and down
•
When your head goes back in
the water, your goggles should be
between the inside of your elbows
2 kicks per stroke
Warm up tip for breaststroke!
•
Doing breaststroke leg kick and
backstroke arms helps you remember
to bend your knees and drop your heels
towards your backside.
•
Don’t let your knees break the water’s
surface and keep your thighs level.
This helps you work on the timing of
the kick and the crucial streamlined
glide position. The fastest part of
breaststroke is actually the bit where
you’re most still: streamlined and
gliding off the exertion of the kick.
You start the next stroke just as you
start to slow down. So, the glide
position needs to stay tight.
•
Maximise streamline and
minimise resistance
•
Palms must be facing down with
fingers pointing straight forwards,
in the direction you want to go
•
The inside of your elbows must be
pressed inwards around your face
•
Keep shoulders, back, hips and
feet in line to cut out any resistance
•
Once you are half way through
your arm stroke, at the start of
the in-sweep, start to recover your
legs by bending from the knees
•
Keep your hips and upper leg in
line as you bring your heels to
your backside
•
Once your legs are bent fully,
turn your feet out and kick back,
slightly round and down in an
accelerating motion
•
This drill is 2 kicks/1 stroke, so
perform another kick while in
the glide position
Handy hints for drills
•
Breaststroke is the stroke that
creates the most resistance, so
streamlining within the stroke
phases is critical
•
Try using fins for breastroke
arms with fly or freestyle kick
drill to help refine your technique
•
As you master the drills, bring
in the use of finger paddles
to gain a stronger catch and
a greater feel of pressure
through the arm stroke
15
Refine your technique with
video tutorials exclusively at
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Butterfly drills
Butterfly
B
Single arm butterfly
utterfly is regarded by many as
the toughest stroke to master,
but carries with it significant fitness
benefits. Follow these simple drills
to see for yourself.
This is an arm dominated stroke
therefore rhythm and timing comes
from the arms. This drill is designed
to help with the rhythm of the stroke.
Programme
500m warm up
•
200m swim Freestyle and
Backstroke (alternating: 50
Freestyle, 50 Backstroke)
•
50m Butterfly kick on your side
or back X2
900m drills
(Please see opposite page for drills.)
•
8x25m with 15 seconds rest
•
X3 with 60 seconds between
rounds
•
Remember to stroke count and
try to be consistent. If you have
the same stroke count, you know
you are being efficient. If you
can lower your stroke count,
you know you are improving
16
200m easy swim on your back
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Do 25m using one arm at a time
•
Accelerate through the stroke
•
In the recovery phase, keep your
arm straight, fingers pointing up
towards the ceiling
•
Reach high and then enter as
far forward as possible into a
shallow dive to exaggerate your
hips rising, creating the natural
undulation of butterfly
•
Complete 25m on one arm then
25m on the other arm
•
The arm you are not using can
either go by your side or out
in front
Here’s a further progression, where you
perform single arm strokes followed by
a full stroke.
•
Do one single arm stroke per side
•
Follow this with one full stroke
•
Then two full strokes
•
Finally do three full strokes with
both arms
•
You can either change as you
move down the lane, or do
25m on each part of the drill
Speedo has the best
range of swimming
products to help you
Get Speedo Fit –
from the best
swimwear to a
comprehensive
choice of goggles,
plus equipment to
help you get the
most from your time
in the pool - go to
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This is a progression from the single arm
drill and alternates one stroke single arm
with your left, one stroke single arm with
your right and one full stroke.
Progress the endurance element
by increasing the swim repeats
from 4x25m to 3x50m, 2x100m
or a combination of reps (for
example, a 25, 50, 75, 50,
25 pyramid set).
•
•
1 left, 1 right, 1/2/3 full
1 left, 1 right, 1 full
4x25m Butterfly with 15
seconds rest (focus on rhythm)
200m swimdown
Swimming Programmes
Warm up tip for butterfly!
•
Fly kicking on your side and maintaining
a straight line down the length will really
improve your underwater kicking efficiency.
•
Reach forwards on both the single
arms and the full stroke
•
Shallow dive on hand entry and
let the kick fit in with the arms
•
Remember to change arms
through the length
•
Keep the arm you are not using
out in front
Handy hints for drills
•
You can certainly use training
fins for butterfly drills, but
remember that the kick comes
as a reaction from the arm
stroke. So don’t force your
butterfly kick, or the timing
could suffer leaving the
entire stroke disjointed and
uncoordinated. Use fins once
you’re comfortable with the
stroke rhythm
17
FOOD & NUTRITION
Eating after a swim
How long should you leave
between swimming and eating?
It’s important to replace the energy that you
have expended in training. I like to eat fairly soon
after a swim (within about 20 minutes) as this
allows the body to start its recovery process.
Eating before a swim
You are what you eat
A
focused fitness plan is a great place
to start. But if you really want to get
the most out of your time in the water, you
need to get your nutrition right too.
We teamed up with
Speedo sponsored
swimmer, Eamon
Sullivan, and
persuaded him to share
his secrets with you.
As an Olympian and
a nutrition enthusiast,
Eamon knows how
important it is to feed
your body with the
nutrients it needs to
perform and recover.
18
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Eamon’s food
philosophy is based
on five golden rules:
balance, moderation,
organisation, fresh
produce... and eating
what you enjoy.
Discover his exclusive
top tips for what to
eat before and after
a swim, try some of
his favourite recipes
featuring 10 top foods.
How long should you leave
between eating and swimming?
It’s a common question, but there’s
no definitive rule. You’ll often be told
to leave it an hour, and this is a good
mantra to follow.
Remember: food needs to be digested
and absorbed before it can be used
to fuel exercise, so opt for a light snack
option to avoid discomfort during
your swim.
What should you eat before
an early morning swim?
My number one rule is eat something
you enjoy. If you don’t fancy it, don’t
force it down. Everyone is different, and
you may need to experiment to find the
timing, amount and type of foods that
best suit your needs.
What should I eat after a swim?
Some people find they get very hungry after a
swim - this is completely normal. We burn a
substantial amount of calories during a swim
workout. To avoid the pitfalls of getting too
hungry, I suggest having something on standby
which you can snack on after a swim - try a
protein shake and a banana.
This combination of carbohydrates and protein
will tide you over until your next full meal.
Personally, I’ll have a small bowl of oats and
a couple of poached or scrambled eggs.
How important is hydration?
It’s super important to re-hydrate with water
or a sports drink after a swim to help
replace the electrolytes and carbohydrates
you’ve burnt. But don’t leave it too late:
remember that it’s also really important to
stay hydrated throughout your workout.
So pack a water bottle in your kitbag
alongside your training aids, and hydrate
during your session.
Personally, I don’t eat a lot before
morning swim sessions. I’ll typically
have a banana and some yogurt - both
high in natural energy to help power me
through the workout.
19
FOOD & NUTRITION
Eamon’s 5 golden rules...
...to getting the most
out of your swim session
Top 10 foods
W
Snack throughout the day with
healthy options such as nuts or
trail mix (a healthy mix of dried fruit
and nuts) Aim for a mixture of protein,
carbohydrates and good dietary fats.
Oats: a natural source of energy
20
get speedo fit
Bananas: easy and quick to
eat, high in energy, can curb
sugar cravings
than white rice and a great
accompaniment to protein
and vegetables
Tuna: loaded with vitamins and
Chicken: super high in protein,
packed full of essential nutrients and
vitamins and incredibly versatile
Cottage cheese: low in
calories, high in protein, lends
itself to sweet or savoury choices.
Choose low-fat, no added salt
Eggs: a complete source of protein
which will help you stay fuller longer
Yogurt: loaded with vitamins, a
great snack when you’re on the run.
Choose plain and read the label to
avoid added sugar and sweetener
Quinoa: a super-grain and
one of the most protein-rich foods
you can eat
mid morning
lunch
50g mixed nuts Tuna sandwich
with salad on
rye bread
mid afternoon dinner
before bed
Apple and a pot Grilled chicken,
of yoghurt
brown rice
and lots of
vegetables
Protein shake or
low fat smoothie
Small bowl of
oats, plus two
poached eggs
on toast with
avocado
Apple and a pot Lamb with
Fruit and
of yoghurt
quinoa salad
yoghurt, plus
and broccoli
scrambled eggs
on toast with
feta cheese
Small bowl of
oats, plus two
poached eggs
on toast with
avocado
Fruit and
Apple and a pot Lamb with
quinoa salad
yoghurt, plus
of yoghurt
and broccoli
scrambled eggs
on toast with
feta cheese
Banana and
a handful of
mixed nuts
Small bowl of
oats, plus two
poached eggs
on toast with
avocado
Protein shake or
Apple and a pot Homemade
pizza on pita
low fat smoothie
of yoghurt
bread, with lean
meat toppings
nutrients, low in saturated fat
and an excellent source of protein
Lean beef: tasty and lean
Breakfast
monday
Brown rice: more nutritious
tuesday
Don’t deny yourself a treat every
now and then. If the majority of your
diet is healthy, it’s fine to set aside
a day or two each week where you
enjoy a few treats - in moderation.
and fibre, great for breakfast to
get the day off to a good start
I’ve come up with this great
basic weekly plan. It’s a sneak
peek into how I structure my
weekly meals. Why not use this
as a starting block and create
your own plan to suit your
lifestyle, goals and preferences?
wednesday
Set achievable goals which fit with
your lifestyle. Setting unrealistic
targets can lead to feelings of failure,
which can dent your confidence.
Make sure your nutrition and training
goals challenging but achievable.
’ve spent years fine-tuning my
nutritional approach so I can
stay strong and energised during
training. To help you with your
own swim programme, and to
support you as you get in the
best shape of your life,
thursday
Plan your week’s meals in advance
so you are not left relying on fast
food or quick grab snacks. Planning
your week, doing a food shop and
prepping some food and snacks
is a great way to stay on top of a
healthy diet.
I
friday
Remember, less is more when it
comes to meals. Eat little and often
and have a more consistent release
of energy throughout the day - rather
than three big hits.
hen you start a swim
programme or step up the
intensity, it’s crucial that you fuel your
body with healthy and high-energy
foods. Want to know the 10 foods
that are part of my weekly diet?
Eamon’s weekly plan
50g mixed nuts Tuna sandwich
with salad on
rye bread
50 g mixed nuts Eat out –
your choice!
Banana and
a handful of
mixed nuts
Protein shake or
Spaghetti
low fat smoothie
Bolognese
made using
wholegrain pasta
with green salad
Apple and a pot Grilled chicken,
brown rice
of yoghurt
and lots of
vegetables
Protein shake or
low fat smoothie
Spaghetti
Protein shake or
low fat smoothie
Bolognese
made using
wholegrain pasta
with green salad
Enjoy your weekends - in moderation!
21
Top tips
Get Speedo Fit with exclusive advice from our swimming stars
Y
ou don’t need us to tell you that swimming
is one of the best ways to get fit. Your pool
sessions not only give you a full-body workout
but fast-track you to cardiovascular fitness.
performances in the pool. We can’t think of a
better example of the many physical benefits of
swimming than the bodies of Olympians and
World Champion swimmers.
Low impact and gentle on your joints, swimming
is a fantastic alternative to land-based options.
Elite swimmers attract plenty of attention, often
as much for their physiques as for their stellar
To discover just how top swimmers develop
their strong, lean bodies, we tracked down some
Speedo sponsored athletes and asked them to
share their top tips for you.
Michael Jamieson
Are you’re less likely to get hurt whilst
swimming than with other forms of exercise?
“Swimming is a non-weight bearing exercise, so there’s much
less chance of injury”
Team Speedo Great Britain’s Michael Jamieson
“A strong core helps every stroke and lets you swim better for longer.
Core strength is good for your body generally as it helps posture”.
Chinese World Champion swimmer, Jiao Liuyang
Jiao Liuyang
In 2012, Speedo discovered that 74% of swimmers
feel swimming helps release stress and tension.
Do you agree with them?
Why do you think people should take
up swimming and Get Speedo Fit?
“Swimming is the best exercise you can do because it uses every
muscle in your body. It’s a full body workout from your neck to
your toes. No other sport does that!”
Ryan Lochte
Speedo sponsored superstar, Ryan Lochte
“Swimming is a great way to relax. I like to swim in the morning it wakes me up and gets me going. It’s a good start to the day!”
Fabio Scozzoli
“Swimming is a different kind of cardio to land-based sports,
because it’s low impact. It’s good for you because it works all
the different muscle groups, and is a great full body work-out.”
Italian swimmer Fabio Scozzoli
“You can for forget your problems in the outside world when you
swim. In the water, you are ‘in a bubble’!”
Team Speedo Spain’s Melanie Costa Schmid
Team Speedo Australia’s Alicia Coutts
Alicia Coutts
Do you have to be an expert swimmer
to reap the benefits of swimming?
What do you love most about swimming?
Melanie Costa Schmid
“Swimming is a great form of exercise for anyone. Choose intense
workouts to tone the core muscles, or gentler workouts for calorie
burning. Anyone can do it!”
Australian World Champion breaststroker, Christian Sprenger
What's your best piece of advice for
‘Get Speedo Fit' readers?
Four-time Olympic champion, Dana Vollmer
Dana Volmer
Is it true that swimming is one of the best
calorie burning activities out there?
“Swimming is a great means of goal setting. It’s good for establishing
a routine, and for establishing discipline in your life – it’s a destination,
so you have to be disciplined enough to go.”
Christian Sprenger
Swimming burns up to three kcals a mile per pound of bodyweight.
It is a full body work out, a brilliant calorie burner, and, unlike a lot
other sports, is low impact and helps you to relax.”
“You have to set incremental goals and take baby steps. It’s how
I approached my competitive swimming season – the more small
steps you take, the larger your goal at the end of it.”
American Olympic Gold medallist, Nathan Adrian
Speedo sponsored French Olympic Gold medallist, Florent Manaudou
Florent Manaudou
Nathan Adrian
22
© Speedo International Limited 2014. All rights reserved.
Speedo and
are registered trademarks of and used under license from Speedo Holdings B.V.
get speedo fit
23
are trade marks or registered trade marks of and used under licence from Speedo Holdings B.V.
Speedo and
YOU HAVE THE WILL. WE HAVE THE WAY.
A good technique can help you reach your fitness goals.
Speedo’s new range of swimwear is designed to help you
achieve the correct position in the water, while new online
videos provide tips and advice to help you improve your
technique, so you’ll not only get fit, you’ll Get Speedo Fit.