Swimming is a great activity for the entire body
While Luc Longley is most popularly known for his star performances as a former NBA Player with the Chicago Bulls, his recent activity pursuits sees him in the pool! Luc regularly swims to keep active and has participated in the Cottesloe to Rottnest Swim in recent years. Start Luc’s swimming program at your local pool today!
Use the Activity Planner to track your progress and keep you motivated.
| Day 1 | Day 2 |
| Five laps | Five laps |
| Just take it easy - you can warm up and warm down by walking or jogging in the water, swimming or kicking slowly - or even doing aqua-aerobics exercises to get the blood flowing. | Count the number of strokes for each lap - then try to do subsequent laps with fewer and fewer strokes. You can achieve this by pushing off a little further at the start of each lap or kicking faster when you swim. |
| Day 3 | Day 4 |
| Rest | Five laps |
| Stretch those active muscles and drink plenty of water! | Develop strength by alternating between short bursts of kicking only, and pulling with your arms only (without kicking). |
| Day 5 | Day 6 |
| 10 laps | Five laps |
| Develop stamina - try to move continuously without stopping. You don't need to go fast or even use the same stroke - just keep it steady and keep your feet off the bottom! |
'Push the ball' - imagine you're holding onto a big ball of water and push it down your body with each stroke. |
| Day 7 | Day 8 |
| Rest | 10 laps |
| Stretch those active muscles and drink plenty of water! | Just take it easy - again, you can warm up and warm down by walking or jogging in the water, swimming or kicking easy, or doing aqua-aerobics exercises to get the blood flowing. |
| Day 9 | Day 10 |
| Five laps | 15 laps |
| Count the number of strokes for each lap. Then try to do subsequent laps with fewer and fewer strokes (as you did last week). You can achieve this by pushing off a little further at the start of each lap or kicking faster when you swim. |
Focus on developing stamina - try to move continuously without stopping, as you did last week. You don't need to go fast or even use the same stroke - just keep it steady and keep your feet off the bottom! |
| Day 11 | Day 12 |
| Rest | 15 laps |
| Stretch those active muscles! | Again, count the number of strokes for each lap - then try to do subsequent laps with fewer and fewer strokes. You can achieve this by pushing off a little further at the start of each lap or kicking faster when you swim.. |
| Day 13 | Day 14 |
| 10 laps | 20 laps |
| Develop strength by alternating between short bursts of kicking only, and pulling with your arms only (without kicking). | Just take it easy - warm up and warm down by walking or jogging in the water, swimming or kicking easy, or doing aqua-aerobics exercises to get the blood flowing. |
| Day 15 | Day 16 |
| 10 laps | Rest |
| Tip: Develop stamina - remember that you do this by moving continuously without stopping. You don't need to go fast or even use the same stroke - just keep it steady and keep your feet off the bottom! |
Stretch those active muscles! |
| Day 17 | Day 18 |
| Five laps | 15 laps |
| Count the number of strokes for each lap - then try to do subsequent laps with fewer and fewer strokes. You can achieve this by pushing off a little further at the start of each lap or kicking faster when you swim. |
Develop stamina - move continuously without stopping. You don't need to go fast or even use the same stroke - just keep it steady and keep your feet off the bottom! |
| Day 19 | Day 20 |
| 20 laps | 15 laps |
| Develop strength by alternating between short bursts of kicking only, and pulling with your arms only (without kicking). |
Just take it easy - warm up and warm down by walking or jogging in the water, swimming or kicking easy, or doing aqua-aerobics exercises to get your blood flowing. |
| Day 21 | Day 22 |
| Rest | 20 laps |
| Stretch those active muscles! | Count the number of strokes for each lap - then try to do subsequent laps with fewer and fewer strokes. You can achieve this by pushing off a little further at the start of each lap or kicking faster when you swim. |
| Day 23 | Day 24 |
| Rest | 15 laps |
| Stretch those active muscles! | Develop strength by alternating between short bursts of kicking only, and pulling with your arms only (without kicking). |
| Day 25 | Day 26 |
| 25 laps | 10 laps |
| Develop stamina - move continuously without stopping. You don't need to go fast or even use the same stroke - just keep it steady and keep your feet off the bottom! |
Just take it easy - warm up and warm down by walking or jogging in the water, swimming or kicking easy, or doing aqua-aerobics exercises to get the blood flowing. |
| Day 27 | Day 28 |
| Rest | 10 laps |
| Stretch those active muscles! | Count the number of strokes for each lap - then try to do subsequent laps with fewer and fewer strokes. Remember, you can achieve this by pushing off a little further at the start of each lap or kicking faster when you swim. |
| Day 29 | Day 30 |
| 15 laps | 25 laps |
| Develop stamina - again, move continuously without stopping. You don't need to go fast or even use the same stroke - just keep it steady and keep your feet off the bottom! | Consider joining a Masters Swimming Club to continue your swimming. Open to everyone aged over 20, it will keep you motivated and you will benefit from expert coaching to improve your stroke technique. |