Equipment: You'll need the usual pool 30×30 Total Transformation Review attire such as a swimming cap to keep your hair out of your face and creating drag, goggles to keep your eyes from going red …

[monamerlin]

Equipment: You'll need the usual pool 30×30 Total Transformation Review   attire such as a swimming cap to keep your hair out of your face and creating drag, goggles to keep your eyes from going red and so you can see other swimmers, a water bottle to ensure you stay hydrated, a kickboard and a pair of fins (flippers). I prefer to start off wearing fins because they give you the correct buoyance, they'll help you stay in the water longer and, if you are like me and have only a two beat kick, they'll get you using your legs more because it is your arms that will be doing most of the work, so they will help with fatigue.

Stage One: Swim one lap of the pool, rest 30 seconds at the end. Swim second lap of the pool, rest 30 seconds at the end. Repeat until you have completed 6 laps, resting 30 seconds after each lap. The 30 second rest is required to assist muscle and respiratory recovery. The second part of stage one includes 6 laps of nonstop kick using a kickboard; mix it up to include breaststroke, backstroke and freestyle kick. Kick will get you using different muscles, assist with buoyance and give your arms a rest. The third part of stage one is 2 laps of freestyle stopping 30 seconds at each end, 2 laps of backstroke stopping 30 seconds at each end, finished with 2 laps of breaststroke stopping 30 seconds at each end.

Tip: Remove fins when doing breaststroke. If you can breaststroke wearing a pair of fins you aren't doing it correctly.Stage Two: When you are ready, move onto doing the same routine as outlined in stage one, except this time you're swimming two laps at a time (100mtr) then having your 30 second break. That is, three sets of 2 laps with a 30 second break between each set, making a total of 6 laps, followed by 8 laps of kick, finishing with three sets of 2 laps freestyle, backstroke and breaststroke.

Stage Three: This stage will include pushing through the pain barrier a little. Commit to finishing all 6 laps nonstop. Rest one minute, followed by 8 laps kick, finishing with 6 laps nonstop (except to remove those fins) freestyle, backstroke and breaststroke.

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