Part I Preparing to Swim
Chapter 1. Swimming for Your Life
Chapter 2. Getting Equipped
Chapter 3. Assessing Your Swimming Fitness
Part II Swimming the Right Way
Chapter 4. Your Relationship With the Water
Chapter 5. Posture and Balance Drills
Chapter 6. Stroke Integration Drills and Turns
Chapter 7. Warming Up, Stretching, and Cooling Down
Part III Swimming Workouts
Chapter 8. Level 1
Chapter 9. Level 2
Chapter 10. Level 3
Chapter 11. Level 4
Chapter 12. Level 5
Chapter 13. Level 6
Part IV Training Over the Long Haul
Chapter 14. Planning Seasonal Training
Chapter 15. Sample Programs
Chapter 16. Charting Your Progress