Fitness swimming

Part 1. Preparing to swim

Lifetime swimming

Getting equipped

Assessing your swimming fitness

Part 2. Swimming the right way

Posture and balance

Stroke integration and turns

Part 3. Swimming workouts

Workout intensity

Level 1: basic skills workouts

Level 2: skill development workouts

Level 3: full-stroke swimming workouts

Level 4: lactate threshold workouts

Level 5: speed workouts

Level 6: high-intensity workouts

Part 4. Training over the long haul

Swimming throughout the year

Sample swimming programs

Staying on track.