May 05, 2021

Swim Ireland and Niamh Buffini of Buff Performance are delighted to offer one final term of the six-week Strength and Conditioning programme for adults, to get you ready for a return to the pool or open water this summer.

The aim of the programme is to increase cardio fitness, improve fundamental movement and mobility, with a focus on core strengthening.

To keep the programme interesting we have again made some changes. There will be just one session @ 6pm on Tuesday and Thursday with a live recovery session on Saturday @ 11.45am.

Themes for each week are as follows:

  • Week 1 - Shoulder stability, strength and core.
  • Week 2 - Active core, T-spine and upper back strength, pull strength & cardio
  • Week 3 - Yoga & strength mobility.
  • Week 4 - Core stability (Pilates) hip mobility & shoulder mobility.
  • Week 5 - Lower body strength endurance & upper body Push pull & cardio.
  • Week 6 - Lower back strength, core endurance & push strength.

Live Saturday morning Recovery @11.45am for the weekly recovery session.

Bi-weekly challenges (optional) to test your strength and endurance, with Swim Ireland goodie bags distributed at the end of the programme.


Starting on Tuesday 11th May and running every Tuesday and Thursday at 6pm for 45 minutes

Each session will be recorded so you can repeat the workout or catch up if you missed out


The programme costs just €50 for 18 live workouts.

Terms and Conditions

Each session will be recorded, participants must have their camera turned on

Participants must wear clothing suitable and appropriate for completing a workout

Participants are responsible for ensuring their exercise area is safe and free of obstructions

To book follow the link: Swim Ireland Adult S&C Programme