Welcome to Week 9 of Get Swimming, a 12-week programme brought to you by The Irish Times, in association with Swim Ireland. By this stage you should be on course to be able to swim a mile by May.
Week 9
This week, we are working on extending the distance you can swim comfortably to 1,500m. In this week's programme we are shortening our rest time between lenghts, focusing on push and glide techniques and changing direction when sculling. To relax we are looking at floating positions and picking an object up off the floor.
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If you are taking part, you need to be able to commit to three training sessions a week. Remember, you can still register for Swim Ireland's Swim for a Mile challenge at swimforamile.com.
Session 1
Total lengths: 56
Total distance: 1,400
Session 2
Total lengths: 60
Total distance: 1,500
Session 3
Total lengths: 60
Total distance: 1,600
[ Click here to download the full Week Nine training plan as a printable PDF ]
Got Swimming Questions?
Email fitness@irishtimes.com or tweet questions with #GetSwimming