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introduction

Get ready to start your swimming challenge…

Most of us are very good at putting things off. Chances are you have been meaning to drag yourself from your armchair and start exercising for quite some time now. But somehow there is always a reason to put it off isn’t there? Sometimes it’s a work commitment, sometimes it’s something at home that needs sorting out. “I’ll just get this out the way then I’ll make a start on my fitness,” you might have promised yourself umpteen times before. Excuses, excuses, excuses.

The good news is you have broken that line of thought already, because the most important step in achieving anything new is simply deciding to do it. Once you have made the decision you set the ball rolling towards success. So you decided those double-cheese pizzas were no longer the way forward for you, went out and bought this book, and now the fitness ball is rolling. Granted, there is still 12 weeks of work ahead but the all-important first step has been taken. And there was you thinking the first step was the hardest.

Throughout this book you will see motivational quotes by people from different walks of life. You can draw on these to help you along the way – and even find your own favourites – but remember that at the end of the day you are the only one who can get yourself to the end goal of the 400-metre swim.

one

There is only one thing you should be concentrating on right now and that is to start exercising. Don’t attempt to give up smoking and drinking, and start eating salads just yet. You are more likely to give up if you try to change too much at once.

Don’t look ahead and worry about the big 12-week chunk of exercise that has been set out before you. Instead, simply approach it as you would a large project at work. You don’t panic about the delivery of the project, you simply set about breaking it down into small, manageable chunks. What needs doing and who are the best people in the office to do these things? How long will each element take? What do we need from outside and which suppliers are the best to deliver these? You are effectively piecing together a series of small parts to create the whole – the project. And so it is with this swimming challenge. By taking each session at a time, each week at a time, you are putting the fitness blocks together so you are ready for the 400-metre swim at the end.

An excellent exercise at this stage is to visualize your success. A lot of people dismiss this but remember your mind and body work together all the time. Top athletes spend a lot of time on visualization because they know how important it is. They will think through what they are going to do from start to finish and they will keep repeating it over and over again. Their minds are preparing their bodies for what lies ahead.

hear

Listen to your body. You know when you are feeling good and you know when you are not because your body tells you. Follow the programme and listen to advice but always remember the best guide you will have is your own body.

see

Make sure you visualize your success before you have even taken a physical step towards it. Your mind and body work together as a team and your head is the leader so take time to picture your success right away.

Take a few moments now to think through what is ahead of you. It’s better to find somewhere quiet to do this and you might find it helps if you close your eyes. Remember, you are programming your mind so keep your thoughts positive. Picture yourself in your swimming kit on the day of the challenge, feeling strong and happy. You have just completed the 400-metre swim and you are looking forward to going into work so you can proudly tell your colleagues how well you did. This doesn’t have to take more than a couple of minutes but by picturing your success you are setting your mind and your body on the path to completing this swimming challenge in 12 weeks.

How to use your book

Right, now you’ve pictured the end result in your mind it’s time to start taking the steps needed to get there. You won’t need to be a rocket scientist to realize that this book is broken down into 12 large steps. Each will include a brief overview of what the focus of that particular week is all about. Read this at the end of the previous week so you’ve got time to digest it. As with above, visualize the success of the week (come on, you’re an old hand at this). Don’t skip these few seconds of visualization as they are important in firming up the week ahead in your mind. You will also find snippets of information on things such as food and drink, mental fitness, sleep, and so on that you can use during your 12 weeks.

The most important page in each section is Your Training Programme and Diary. Again, look over this page at the end of the previous week so the information has plenty of time to sink in. Also ensure you make space in your diary for each day’s activity and don’t relegate them to, “I’ll fit that in somewhere,” or you’ll get to the end of the day and realize there is no time left. Treat each session as you would an important meeting at work or an appointment at your child’s school.

At the bottom of these pages you will also see some traffic lights offering a ‘Do This’, ‘Consider This’ and a ‘Don’t Do This’. These are small tips that you can take on board during the week. You will also see a ‘Reward’ on this page, a little something to look forward to when the week is completed. Thoughtful eh? Ah, it’s nothing. Use the small notes column to the right of each day to record how you’re feeling. It’s a great way to end a session and fun to look back on later. You will be amazed at how quickly you will progress.

Finally, at the end of each chapter there is a summary of what you have achieved that week. Again, use the notes column to jot down your thoughts and feelings as this will draw a line under the week and help prepare you for the next one. Then it’s time for you to give yourself a pat on the back and refer back to your reward.

when

When thinking of taking up an exercise programme for the first time or after an extended break it’s important that you check with your doctor that you are fit and healthy enough. Explain your plan and get the thumbs up before starting.