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If you’re a beginner or haven’t been swimming for a long time, this is the swim programme for you.


Commit to getting back into the pool and add a swim into your weekly exercise programme. As well as helping to improve your stamina and muscle tone, swimming is a great cardiovascular workout. It is the best method for an all-over body workout, whilst virtually eliminating impact on joints and muscles.

This 12 week, easy-to-follow programme written by three time New Zealand Olympian, Dean Kent,is the perfect start to ease you into the water and build your confidence. It’s designed for you to get moving in the water, improve your swimming fitness and by the end, get you swimming 1km in a swimming pool.


Swimming can be extremely rewarding and fun, however it can be dangerous if the apropriate saftey measures are not taken. We strongly recommend to never swim alone and you should always check the conditions before heading into any body of water.  This programme is designed for recreational swimmers to be used in controlled pool environment under the appropriate supervision to your ability. If you are unsure of your ability seek professional advice before entering the water. Always supervise children in and around water.

12 Week Guide to Swimming 1km

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