For best results, do not use the "back" button on your browser.
If you do use the "back" button you may need to
refresh the form by clicking on the webpage with
your mouse or by using the scrollbar.
To start over click here.
Swimming World is first and foremost concerned with the health and safety of its readers.
If you have not been involved in an ongoing exercise regimen
for at least six months, prior to attempting any of the workouts/exercises, check with your physician.