Below you can find some downloadable workouts divided by groups of increasing difficulty.
Three easy workouts to begin with... or just for your lazy days
Three heavier workouts: now the real work begins
Three demanding workouts: now it gets tough...
The workouts reported here are generalised and aimed at an adult and healthy audience.
We take no responsibility for injuries, aggravation of pre-existing conditions or other inconveniences that may result from using these programs. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a physician. Visitors who use this website and rely on any information do so at their own risk.
We always recommend that you undergo a medical examination in advance that certifies a state of health suitable for the type of sporting activity you decide to practise.
Using these workouts in public facilities, it is necessary to respect the general rules and those specific to allowed swimming equipment.
When swimming in open water, safety devices must be used and the rules and warnings of the competent safety authorities must be respected.