These drills will help hone your technique and train your body's motor skills to improve swim efficiency. You'll find drills mixed in with the weekly programs .Chop and change the schedule to suit your work the schedule to suit your work and family commitments just make sure you actually apply the workout so you do get the results.

The Zipper: It will feel like forever, but it's meant to promote a high elbow and good reach and pull through the water. Reach and pull through the water with your right arm until your right arm is at the back by your thigh (and your left arm is extended out in front). Keep your right thumb close to your thigh and imagine you are zipping all the way up alongside your body holding for a slight point with a high elbow and fingers under your armpit before reaching through into the water. Your left arm will be back by your thigh, so repeat the same with the left side. You may feel like you are swimming on your side for a while as you hold your elbow high and tuck your hand under your armpit before reaching out again. This is not about speed, so take your time.

You may feel like you are swimming on your side for a while as you hold your elbow high and tuck your hand under your armpit before reaching out again.

You may feel like you are swimming on your side for a while as you hold your elbow high and tuck your hand under your armpit before reaching out again.

Reach and Hold: As you reach through the front of your stroke, allow both hands to stay in front for a count of four to six kicks, then roll onto one side, pull down with left or right arm and repeat at the top. Low stroke turnover is the key. Kick with a board: Some people make this look like a cinch, but it's a great toner for legs and gluts, as well as promoting good kicking form. You should be breaking the surface with your feet and have high reps. Think lots of fast kicks, then try slow and see the difference.

Pull buoy: Place the pull buoy or small kick board high between your legs and keep your feet together. Push your chest towards the bottom of the pool and keep your head low. Focus on long and consistent strokes reach, pull, high elbow, and repeat. Think about streamlining your body with long active strokes.

Paddles: The larger the paddle, the more drag, so choose a small paddle first until you build strength. I like the Speedo small paddle, but hop into your local sports

7 top tips to check before you begin

We know you're champing at the bit to get the tumble turns happening, but consider this a 90-second investment in your aqua career.

1.    Advise your medical practitioner: With any plan, if you are new to exercise, tell your GP what you are embarking on in terms of a fitness program. Got the green light? Move to the next paragraph.

2.    Get started, not matter what shape, size or level of fitness you think you are: Be confident. Swimming comes in all shapes and sizes this is a personal journey and program for you. Don't worry about how fast anyone else is swimming or how fit they look. Pick the slow lane and take your time. Just the fact you are there and starting out is great! Keep going.

Pick the slow lane and take your time.

Pick the slow lane and take your time.

3.    It’s never too late: Not been in the pool for over a decade? No worries! Once again, take your time and swim to your level of ability. There are some fantastic swim coaches and squads around most probably near to you. If you've dropped your kids off for learn to swim, why not enquire about adult swim groups? That way, their swim training becomes your training time, too.

4.    It's budget friendly: Swimming is a very inexpensive way to get fit. If you're using the ocean or a lake then it's free. Local pools vary from approx $3.50 to $6 per visit and you can get 10+ or concession cards, which are better value. Jump online and check out pools in your neighborhood. High schools often also have public swim times, or try the local surf lifesaving club.

5.    Keep it simple: To get started you'll need a comfortable swimsuit or two- piece, and some well-fitting goggles. Don't think you need to wear a swim carnival- style suit; my favorites fuse fashion forward form with great function. Goggles should fit snugly but not give you a headache ask to try them on if possible. A swim cap can keep long hair out of your eyes/face while swimming. It's definitely worth wearing.

6.    Chlorine resistant swimsuit: Good but not mandatory.

7.    Accessories. Pull buoy, kick board, paddles and fins... whatever floats your boat. Borrow the extra equipment until you know you will like the more advanced swimming program then head off to your local sports store or online and get yourself some gear.

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