Lockdown 2.0 - Virtual Online Training

Lockdown 2.0 - Virtual Online Training

Welcome back to the 'Virtual Online Training' section of our website in response to Lockdown 2.0. Once again, we find ourselves in a challenging position and have decided to reintroduce this portal in order to keep our club active and connected during this time.

In order to stay physically, mentally and emotionally healthy we developed this portal of activity for our membership via online delivery. New content will be added regularly in order to keep things 'fresh' and hopefully, by the time we get back to the pool in December 2020 we will have made some further 'gains' to sufficiently pick up, where we left off.

'The greatest quest in life is to reach one's potential'

Please continue to engage with your coaches in conjunction with this portal, they are still available to give you help and guidance.

In this section you will find:

  • Coronavirus (COVID-19): What you need to know
  • Strength and conditioning activities/worksheets (NEW)
  • Swimming Psychology
  • Squad Challenges 
  • Mental Health Awareness 
  • Swimming Nutrition
  • Recovery Strategies 
  • Motivational/Interesting Books
  • Audiobooks
  • Educational Podcasts
  • Swimming Movies
  • Inspiring/Education TED Talks
  • Educational Resources


Coronavirus (COVID-19) Guidance

Coronavirus (COVID-19) Essential Information

Swim England/Institute of Swimming Coronavirus (COVID-19) FAQs

Coronavirus (A book for children) - Consultant: Graham Medley 


Land Training Activities

Most of these sessions require no equipment other than the odd bit of home furniture and most will last around 30-40 minutes.

The suggested strength and conditioning exercises posted on the 'Virtual Online Training' portal has been acquired from relevant and reputable sources and the neither Reading Swimming Club, coaches or Swim England will accept any liability for any injury or issue sustained from following such content.


Please be mindful that your safety is of paramount importance at all times. Therefore, you must ensure that the following guidelines are followed:

  • Consider the environment that you are training in.
  • If you're U18, ensure a parent has checked and confirmed you are training in an appropriate space
  • What is the floor like? Is it safe and will it stay so if it gets wet?
  • Train in a well ventilated area
  • Train using a exercise mat
  • If you intend on training outside, the same considerations must be made as if you were training indoors
  • Move everything that would pose a hazard out of the way before you begin
  • Ensure you have enough space to train safely
  • Remove any trip hazards
  • A responsible adult should be within proximity whilst you are training in order for them to deal with any issues that could potentially arise and to STOP the training session should there be any health and safety concerns
  • You should confirm to the coach (parent for under 18's) that you are fit and healthy for the intended training or seek medical advice should there be any doubt
  • Appropriate clothing should be worn at all times including suitable footwear, no jewellery etc.
  • Athletes must give their coach feedback if there are any problems or issues with any of their training sessions and have a session debrief if possible
  • You must ensure that you remain hydrated throughout your training sessions
  • Ensure that you keep pets and any other distractions away from you whilst undertaking training sessions

NB: If you intend on using equipment, it should be wiped clean before, during and after use 


The Body Coach TV (NEW)

Joe started The Body Coach TV with a goal to offer free home workouts to everyone, no matter what their fitness levels. If you'd like to try one of Joe's workouts? GO FOR IT!!


StrengthLab provides a fun, engaging way for you to learn fundamental movements and a scientifically sound programme.

  • 20 Exercises across 24 gradually increasing levels
  • 5 'Superheroes' each represent a different movement pattern
  • Built on latest sport science

Here are the details to get logged into StrengthLab:

User ID: [email protected] 

Password: FightingTheGoodFight


Adam Peaty Race Clinics COVID-19 Resource Pack 

Swim England - Strength and Conditioning Exercises (Week 1)

Swim England - Strength and Conditioning Exercises (Week 2)

Swim England - Strength and Conditioning Exercises (Week 3) 

Swim England - Strength and Conditioning Exercises (Week 4) 

Swim England - Strength and Conditioning Exercises (Week 5) 

Swim England - Strength and Conditioning Exercises (Week 6) 

Swim England - Strength and Conditioning Exercises (Week 7) 

Swim England - Strength and Conditioning Exercises (Week 8) 

Physical activity to avoid injury


Swimming Specific Yoga

Online Yoga Classes for Swimmers

Swim England - Pilates and Posture Session

Swim England - Supple Strength (Warm-Up) 

Swim England - Supple Strength (Sun Salutation) 

Swim England - Supple Strength (Squats, Table-Top and Four-Point Kneeing) 

Swim England - Supple Strength (Balance) 


Swimming Psychology

Swimming with the Competitive Edge by Dr. Alan Goldberg is a comprehensive 22 audio swimming psychology programme (with training guide PDF) to help you develop the mind of a champion. Stay calm and composed under competition pressure. Master last minute negative thinking and doubts. Learn to focus on what's important both before and during your races.

Swimming with the Competitive Edge (Training Guide PDF) - Dr Alan Goldberg 

Track 1 - Introduction: The Importance Of The Mental Side

Track 12 - Using Pain and Fatigue To Go Fast

Track 2 - Developing The Motivation Of A Champion

Track 13 - The Biggest Cause of Choking and How to Avoid It

Track 3 - Hard Work: The Stuff Of Champions

Track 14 - Staying Calm Under Pressure Step 1: Learning To Read Your Nervousness

Track 4 - Rest Is An Important Part Of Training

Track 15 - Staying Calm Under Pressure Step 2: Techniques

Track 5 - Learning To Believe In Yourself

Track 16 - Staying Calm Under Pressure Step 3: Techniques

Track 6 - Maintaining A Winning Attitude

Track 17 - Staying Calm The Night Before The Big Meet

Track 7 - Developing The Self-Confidence of A Winner

Track 18 - Handling Last Minute Negative Thinking and Self-Doubts

Track 8 - Using Your Brain To Go Fast

Track 19 - Rebounding From Failure and Disappointment

Track 9 - Understanding The Concentration Differences 

Track 20 - Seeing Your Way To Championship Performance

Track 10 - Developing Championship Concentration

Track 21 - Using A Championship Race Plan To Swim Fast

Track 11 - Using Focal Points To Stay Calm and Go Fast

Track 22 - Solving Repetitive Performance Problems



Mind Training for Swimmers by Craig Townsend is a complete programme for all aspects of swimming improvement with mental training featuring eBook and audios.

Mind Training for Swimmers (eBook Programme PDF) - Craig Townsend 


Essential Info - Mind Training

Daily Training - Visualisation Mental Training

Sleep Subliminal Swimming Hypnosis



Swim England - Sport Psychology Support (Week 1)

Swim England - Sport Psychology Support (Week 2) 

Swim England - Sport Psychology Support (Week 3)

Swim England - Sport Psychology Support (Week 4) 

Swim England - Sport Psychology Support (Week 5) 

Swim England - Sport Psychology Support (Week 6)

Swim England - Sport Psychology Support (Week 7) 


Squad Challenges

Jazz Carlin 'Hula' Challenge 

Hannah Miley 'Fin' Challenge 

Bring Sally Up 'Push Up' Challenge 

'Spell Your Name' Challenge 

'Head Stand Medley' Challenge 

'Ditch The Store-Bought Energy Bars Nutriltional' Challenge 

Bring Sally Up 'Squat' Challenge 

Jazz Carlin 'Kit-Bag' Challenge 

Alice Tai 'T-Shirt Handstand' Challenge 

'Medley Art' Challenge 

'Cha Cha Slide Plank' Challenge 

'Alphabet' Challenge 

'The Swimzi Cap' Challenge 

James Guy - 'Press Up' Challenge 

'Hydration' Quiz - Challenge 

'V-Sit Hold' Challenge 

'Easter Nutritional' Challenge 

'Physiology' Quiz Challenge 

'Ditch The Store-Bought Energy Drinks Nutriltional' Challenge 

Hannah Miley 'Fin' Challenge 2 

'I Get Knocked Down' Challenge 

'Competitive Swimming' Quiz Challenge 

'Word Search' Challenge 1 

'Get The Picture?' Challenge 



Mental Health Awareness

Swim England Mental Health and Swimming - Supporting Swimmers 

Mental Health and Education - the Swim England approach

Swim England Mental Wellness Awareness 

British Swimming - Positive Mental Health 

Awareness and Promotion of a Positive Mental Health Environment in Swimming 

USA Swimming - Mental Health for the Athlete, Coach and Organisation 

Tennessee Swimmer Mandy Banic Opens Up About Mental Health 

New government advice to support mental health during coronavirus outbreak 


Swimming Nutrition

Nutrition for Swimmers by Gary Barclay and Megan McDonald

Nutrition for Aquatic Athletes by FINA 

Junior Swimmer - Fueling Active Kids by SDA 

Swim England - Nutrition to maintain workshop by Jasmine Campbell

Sports Nutrition - Energy Systems 

Sports Nutrition - Carbohydrates 

Sports Nutrition - Fats 

Sports Nutrition - Protein 

Sports Nutrition - Supplements & Sports Foods 

Sports Nutrition - Hydration 

Sports Nutrition - Micronutrients 




The Four Agreements Wisdom Book - Don Miguel Ruiz 

Death is not the biggest fear we have; our biggest fear is taking the risk to be alive - the risk to be alive and express what we really are - Don Miguel Ruiz

Originally published in 1997, Don Miguel Ruiz’s The Four Agreements applies the ancient Toltec wisdom of Mexico to our contemporary lives.

With four simple statements, shamanic teacher and healer Don Miguel Ruiz reaches into his own ancestry to presents an effective code of personal conduct, stripping away the negative concepts and beliefs that self-limit our own behaviour.

  • Be impeccable with your word
  • Don't take anything personally
  • Don't make assumptions
  • Always do your best.

A runaway bestseller, Don Miguel Ruiz’s common-sense key to personal development offers a concise and quietly revolutionary method to make fundamental changes to our lives.

The Secret - Rhonda Byrne 

The Secret by Rhonda Byrne is a self-help book that embarks to motivate the reader about a universal paradigm about success that can be achieved though it remains hidden for most people. The book explores about unveiling this little secret which may transform how people look at things and lead them on to the road of success and true happiness. According to the author, the book makes proper use of the 'law of attraction and shows how positive thinking can open treasure trove of bountiful happiness, health and wealth. The book posits the law of attraction as a primeval law that completes the law of the universe (as well of our lives) through the process 'like attracts like . The author is also of the view that as people think-and-feel, so do they send a corresponding frequency to the universe that in turn attracts events and circumstances of the same frequency. Hence, if one is always able to think positive and think right, naturally, one will obtain the best results always. In all this argument however, there is no scientific basis for the views expressed as to how such 'attraction' affect the biological and physical processes of the body. In propounding these provocative views, the book highlights visualisation and gratitude as the two major powerful processes that help people manifest their dreams and desires.

Developing a Championship Mindset - Kara Lynn Joyce

The e-book takes a comprehensive approach to championship meet preparation, discussing everything that goes into helping swimmers perform at their best at the end of the season. From nutrition and hydration to confidence and visualisation, Kara walks swimmers through her tips and tricks for swimming fast at their big meets.‚Äč

10 Minute Toughness Book - Jason Selk

10-Minute Toughness is more than just a book; it is a mental training program that every athlete should add to their daily routine. At the same time, it is incredibly helpful for entrepreneurs and creative people to improve mental toughness that helps to thrive in a competitive environment.

The Talent Code - Daniel Coyle

The Talent Code cracks open the myth of talent and breaks it down from a neurological standpoint into three crucial parts, which anyone can pull together to become a world-class performer, artist, or athlete and form something they used to believe was not even within their own hands.

Grit, The Power of Passion and Perserverance - Angela Duckworth

Grit describes what creates outstanding achievements, based on science, interviews with high achievers from various fields and the personal history of success of the author, Angela Duckworth, uncovering that achievement isn’t reserved for the talented only, but for those with passion and perseverance.

Pscyho-Cybernetics Book - Maxwell Maltz

Psycho-Cybernetics explains how thinking of the human mind as a machine can help improve your self-image, which will dramatically increase your success and happiness.

The Power of Now - Eckhart Tolle 

To make the journey into The Power of Now we will need to leave our analytical mind and its false created self, the ego, behind. Although the journey is challenging, Eckhart Tolle offers simple language and a question and answer format to show us how to silence our thoughts and create a liberated life.

Surrender to the present moment, where problems do not exist. It is here we find our joy, are able to embrace our true selves and discover that we are already complete and perfect. If we are able to be fully present and take each step in the Now we will be opening ourselves to the transforming experience of The Power of Now.



The Golden Rules - 10 Steps to World-Class Excellence in Your Life and Work - Bob Bowman 

Bob Bowman, best known as the coach for the record-breaking run of Michael Phelps, is one of the most successful coaches in Olympic history. The Golden Rules is his motivational book about winning in all walks of life and what you have to do to get there. He presents ten key concepts that all people should live by. Inside, illuminated by spirited anecdotes, Bowman will teach you how to get gold out of every day by setting goals and getting motivated to achieve them. He will explain that taking risks is the key to success in any pursuit, and coach you on how you can become more risk-tolerant.

By following The Golden Rules, you will learn to visualise in order to achieve your goals, and that above all else, dedication to your training, your job, or whatever area it is you are seeking to triumph in is paramount for success.

You Are Awesome - Matthew Syed 

The two-time Olympian and bestselling author of Black Box Thinking turns his expertise to inspiring the next generation. A powerful, positive tool to help children find their self-belief.

The Champion's Mind - Dr. Jim Afremow 

Sports participation - from recreational to Olympic level is at an all time high. While the calibre of their performances may differ, athletes at every level have one thing in common: they want to excel. The Champion's Mind, sport psychologist Dr. Jim Afremow now offers the same advice he uses with Olympians including tips and techniques based on high-performance psychology research.

The Champion's Mind distills actionable advice into clear and concise steps for athletes looking to find confidence, concentration and mental preparedness-the mental edge that sets champions apart.

The Champion's Comeback: How Great Athletes Recover, Refelct and Reignite - Dr. Jim Afremow 

Leading sports psychologist Jim Afemow, author of the successful debut, The Champion's Mind, knows what makes good athletes great. Especially when they come back to win after facing devastating injuries, tough obstacles, or seemingly insurmountable odds. Now, in The Champion's Comeback, he offers winning strategies for athletes of any skill level or age to get mentally psyched for competition, quickly rebound after a loss, and overcome injuries (and the fear of re-injury). In clear, engaging language, Afremow explores the psychology of commitment and show readers how to develop the core confidence of repeat champions.

The Chimp Paradox - Prof. Steve Peters 

The Chimp is the emotional machine that we all possess. It thinks independently from us and can make decisions... the main purpose of this book is to help you manage your Chimp and to harness its strength and power when it is working for you and to neutralise it when it is not.

Do you sabotage your own happiness and success?

Are you struggling to make sense of yourself?

Do your emotions sometimes dictate your life?

The Chimp Paradox is an incredibly powerful mind management model that can help you become happy, confident, healthier and more successful person.

Pscyho-Cybernetics Book - Maxwell Maltz 

Psycho-Cybernetics explains how thinking of the human mind as a machine can help improve your self-image, which will dramatically increase your success and happiness.


Educational Postcasts

Sports Thoughts - Wayne Goldsmith 

Wayne has more than 25 years thinking about sport for a living and has worked with Olympic gold medalists, premiership winning teams, highly successful coaches and travelled the world for more than a quarter of a century thinking and talking about sport.

Each episode of Sports Thoughts features ideas, information and inspirations drawn from Wayne's long and illustrious career in sport.

If you love Thinking about Sport - then think Sports Thoughts


This weekly podcast from the UK’s Kathryn Bryant and Julian Illman provides interviews, tools, and techniques to make positive changes in your life by managing your mind.

Inspire Nation

Michael Sandler and Jessica Lee host this podcast to help you become healthier, more successful and happier. New episodes are released nearly every day and usually last between 1-1½ hours. They feature motivational speakers, health experts, athletes and regular, everyday people. The messages are a mixture of personal stories as well as useful techniques you can use to overcome obstacles and live a healthier, happier life.

Growth Mindset

A growth mindset is the belief that you can do anything if you work for it.

Your host Sam Harris finds remarkable individuals doing extraordinary things and breaks the processes down to show how anyone can achieve anything.

Champion's Mojo 

Champion's Mojo is a professional, well-connected, weekly podcast dedicated to inspiring, motivating and educating listeners to become champions in their own life. Michael Sandler and Jessica Lee host this podcast to help you become healthier, more successful and happier.

They interview champions, mostly swimmers and coaches, to share their experiences and offer advice, tips and insights into techniques champions use for achieving success, in sports and in life.

The Effortless Swimming Podcast 

Faster times and better technique aren't a guarantee when you train hard. What really makes a difference to your speed and efficiency in the water? The Effortless Swimming podcast helps make a complex sport really simple to better your swimming. They cover open water swimming, triathlon swimming and pool swimming. Hosted by Australian National swimmer and coach Brenton Ford.


Educational Resources

The Biology of Swimming



Muscle - How it Works

  • Sarcomeres: The Base Unit of Muscle
  • Myosin Heads: The Movers
  • Swimming Long is Against Biology
  • Muscle Damage: Explaining Soreness

Energy Systems - The Ultimate Hybrid

  • ATP: Pure Energy
  • Phosphagen system: The Energy Already Sitting Around
  • Glycolysis: Burning sugar
  • Aerobic: Efficient Burning
  • The Race Chooses the Engine.
  • Fuel for each Engine

Muscle Types - Sprinter vs. Miler

  • The Spectrum: Fast vs. Slow Twitch Fibers
  • Number of Fibers vs. Size of Fibers
  • Changing-ish your Muscle
  • Sprinters in the Mile and Milers in the 50

The Motor Unit - The Basics of Control

  • The Nerve Highway
  • Motor units Big and Small
  • Different Strokes Means Different Motor Units
  • Unlocking your Nerve Potential

Cardio - The Pump that Never Stops

  • The Circuit: A Pump and the Blood Highway
  • VO2: How big is your Fire?
  • Cardiac Output: How the Pump Works
  • Explaining all your Worst Feelings

Lungs - Breathing and Acid Control

  • Getting the Air next to the Blood
  • Why do we Feel Air Hungry?
  • Dealing with Acid:  Lactate and CO2 in the Blood
  • Lung Capacity and Breathing Muscles

Lactate Threshold - The Ultimate Endurance Test

  • Following the Acid: Creation to Elimination
  • What is the Lactate Threshold?
  • How to Test the Threshold
  • Lactate Threshold Graphs for Sprinters and Milers

Hormones - Masters of the Machine

  • Training Hormones: Maintaining Sugars and Pressures
  • Recovery Hormones: Refuel, Rebuild, and Rehydrate


The Basics - What's the Best Workout? 

  • Science studies in swimming: tough to generalize
  • Specificity: Get better by Doing
  • Playing the physics game vs. the biology game
  • Elite athletes: their start point and maximum ability to train

Endurance Training - Laying a foundation

  • Aerobic Power: VO2max Training
  • Aerobic Endurance: Mitochondrial Training

Sprint Training - Top speed that lasts

  • Speed Training: Nerves and Muscle Angles
  • Lactate Tolerance: Buffering and Hypertrophy

Motor Learning - Cementing Habits

  • Motor Pattern: Technique
  • Motor Learning: Writing Motor Pattern Programs
  • Taper- Super Compensating
  • Day by Day Changes during Taper
  • Types of Taper: Minor, Major, Retaper

Overtraining - Too Much of a Good Thing 

  • Over-reaching vs. Overtraining
  • What does Overtraining Look Like and How to Test for it
  • How to fix Overtraining and Stop it from Happening Again

Dryland - Building In-Water Power... Out of the Water

  • How Dryland Helps You Swim Faster
  • Circuit, Strength, Power and Speed Training
  • Flexibility: Increasing Power and Decreasing Drag


Nutrition - Refuel, Rehydrate, Rebuild

  • What is Food?
  • Insulin, Glycemic Index and the Workout Loophole
  • Training and Competition Meal Plan
  • Micro-nutrients, Supplements and the Microbiome

Injury - Joints, Lungs and Ears

  • Joint Anatomy and Tendinitis
  • Swimmer's Shoulder: Impingement Syndrome
  • Breastroker's Knee
  • (Flyer's) Spine
  • Pre-hab and Rehab
  • Cough

Physics - Drag, Power and Pools

  • Drag- Form, Skin and Wave Drag
  • Power- The Good Drag
  • Pool Physics- Getting Rid of Waves

Psychology - Building Mental Toughness

  • The Brain - Animal vs. Human
  • Motivation - The Will to Do
  • Self-Control and Grit - The Practice of "Overcoming"
  • Anxiety - Turning Bad Feelings into Good Ones
  • Confidence - Practice it 'till You Make it!
  • Leadership - Making Others Better


Nile Wilson (GB Olympic Gymnast) 7 Steps To Improving Your Performance


Go Swim TV (Full access for a limited time) 


A modern video communications service with an easy, reliable cloud platform for video and audio conferencing, chat and webinars.

Swim Manual by Wayne Goldsmith

If you're a competitive swimmers or someone who just loves swimming for fun and fitness, this swim manual is for you. SWIM MANUAL is 44 pages full of ideas, innovations and information guaranteed to help you improve your swimming. 

Swimming Parent Booklet by Wayne Goldsmith

Whether your child is an Olympic swimming champion or a young swimmer just starting out on their swimming journey, the SWIMMING PARENT BOOKLET will help you be an outstanding swimming parent - and to be the best swimming parent you can be.


Swimming Movies




TED Talks