SWIMMING is such wonderful exercise it has always amazed me that more people aren't into it!

The truth is, ours is an aquatically ambivalent nation where people just don't take to the water too often.

With the advent of more attractive, warmer facilities there has been an upturn in the popularity of the pastime but for the most part swimming remains sport's poor relation.

And in terms of fitness training, it tends to be viewed as a gentle alternative -- to help rehabilitation after injury or for the very overweight or for the unfit embarking on a fitness programme.

Perfect

But to my mind swimming is the activity which comes closest to being the perfect exercise.

It is, without doubt, one of the healthiest ways to get fit.

You get all the advantages of other forms of exercise without the risk to your joints.

Every time you jump, kick, lunge or squat in other pursuits your feet hit the floor with up to three times the force of your bodyweight.

In swim training, the water supports the body and there is no impact.

As a result, swimmers will experience fewer injuries, their joints will wear ache less, ligaments will wear out less quickly and tendons will be strained less.

Equipment is relatively inexpensive as are local facilities.

Swimming can be the ultimate whole body work-out as well as being a great way to recover from and prevent injuries.

Regular sessions in the pool will increase your cardiovascular stamina, improve muscle strength and tone, sculpt arms, shoulders, legs and bums, increase flexibility and aid weight loss.

And fitness is as much about your state of mind as the state of your body.

It's amazing how natural it can feel to be in the water.

Then again, our bodies are made up of about 75pc water so maybe it isn't so surprising.

Swimming will revitalise you, leaving you refreshed and relaxed. It provides a work-out that will leave you feeling energised.

But pounding aimlessly up and down the pool can get dull -- and most people don't swim efficiently enough to get a full work-out.

What is needed is a little attention to technique, and a varied training programme.

And in swimming I'm afraid size does matter!

It's true that large hands and feet are a great advantage to swimmers as these help propel us through the water.

Australian Olympic gold-medallist Ian Thorpe is practically amphibious with his flipper-like size 17 feet.

But don't worry, you can get a good work-out with more average proportions.

I have particularly small hands and size four feet but I reckon I have a fairly efficient stroke which more than compensates.

If technically, your swimming is far from perfect you would do well to work on your breathing and technique before embarking on a training programme.

It might even be worth investing in a couple of swimming lessons to help improve your stroke and get the most out of swimming.

Once you've got a stroke you're happy with you can vary your programme and focus on endurance, body strength, speed work and even anaerobic and heart-rate training.

If you are a proficient swimmer you'll be aware of the advantages of advanced drill work.

If you're not in that category there are a couple of simple guidelines when planning a swim training programme.

To go faster you must train faster, and for many people, speed training is one of the least loved components.

You can make it easier for yourself with breaks. Try swimming hard for two lengths then swim one recovery length and so on . . .

To swim longer you need to train for longer. Again this is easier if you plan in recovery breaks from the beginning.

You'll also benefit from using some modern pool-training equipment.

This helps break the tedium and you'll get a great aerobic and muscular work-out.

A kicking float (held with straight arms) is useful for all swimmers. You can use it to help work on your breathing technique or to perfect that six-beat kick.

Strength

Likewise a pulling float (held between your legs) can help beginners to perfect arm actions while it can provide a great strength training exercise for anyone.

It's also worth investing in endurance swimming gear as ordinary swimsuits and trunks get quickly destroyed by chlorine, and it doesn't cost that much more.

Don't be put off if you're just starting out.

You'll be surprised how quickly you progress once you've grasped the essence of good technique -- a flat body, maximum purchase and propulsion with the minimum friction and body roll.

But you don't need to shave your head and wear a body suit to get the most out of your swimming.

So if you've not considered swimming as a viable part of your training programme perhaps it's time you gave it a try.

And if you need any further encouragement, just think about the next time you take to the pool on your hols -- wouldn't it be great to show off your technique and a strong shapely physique! RATINGS Cardiovascular ****

Endurance ****

Strength ***

Flexibility ***

Calorie Burning ***

Fun **

Feel good ***