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Whether you are a beginner working to increase your fun and fitness, or a veteran swimmer looking to add motivation and challenge into your training, the 100 organized swim sessions in The Swimmer’s Workout Handbook are for you.

I’ve spent years doing organized swim workouts, or standing on the pool deck coaching a masters swim group, while at the same time noticing many of the other lap swimmers in the pool going back and forth, with no apparent plan. Consistent swimming of any sort will build—and then stabilize—your fitness, and is a fabulous non-weight-bearing activity. In order to get stronger and faster, without the mind-numbing boredom of staring at that black line, a well-planned, diverse workout is in order. The Swimmer’s Workout Handbook gives you the new edge you are looking for, while putting big doses of variety into each workout.

Swimming improves core, muscular, and cardiovascular strength and endurance, all in a low-impact, gravity-free workout. If done two to several times per week, or as an addition to a multi-sport training regime, swimming helps maintain a healthy weight, heart, and lungs. These benefits are best realized within the diversity of your workouts. To increase your swim fitness it is optimal to vary intensity, interval distances, recovery, and strokes, all within one workout session. The diversity within a workout is what triggers the body to grow stronger, faster, and more proficient. Whether you only have time to swim 1000 meters/yards, or are up for 5000 at each session, The Swimmer’s Workout Handbook organizes speed, distance, and technique into these 100 fun and challenging training sessions—putting vitality back into your pool time.