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Here is the English version, maintaining the professional and motivating tone:

Our 9-session programs will guide you step-by-step to improve your technique, endurance, and power.
Choose your level and start moving forward:

• Beginner: The first step to swimming with confidence. Progress from 400m to 1,200m while improving your basic technique and safety with every stroke.
• Intermediate: For those who already swim and want more. Optimize your efficiency and control in the water, scaling your endurance from 1,100m up to 1,900m.
• Advanced: Peak performance. Workouts up to 4,000m using specific gear (fins, paddles) to perfect your freestyle and gain explosive strength.

This running programme is designed to gradually prepare anyone who wants to achieve the goal of running 7 km, even if they are starting from a basic level.
The plan is structured into weekly mesocycles and microcycles, combining walking and running sessions with a gradual progression in time and intensity. This method allows the body to adapt to the effort, improving cardiovascular endurance and reducing the risk of injury.

The Swimming Programme – Advanced Level at MITOS Sport & Health is designed for swimmers who already have a solid foundation and are looking to improve their performance, endurance and technical efficiency in the water.
This programme includes 9 progressive training sessions, where the volume of work gradually increases from 1,900 to 4,000 metres per session. Each training session combines blocks of aerobic endurance, specific technique and swimming pace control.
Throughout the programme, different tools and technical exercises are incorporated, such as leg work with kickboards, pull buoys, paddles, fins and apnoea exercises, with the aim of perfecting the crawl technique, improving specific strength in the water and optimising coordination between arms, legs and breathing.

This swimming programme from MITOS Sport & Health is designed for swimmers who already have a technical foundation and want to improve their endurance, efficiency and control in the water.
The plan is structured in 9 progressive sessions, gradually increasing the volume of work from 1,100 metres to 1,900 metres per training session. Throughout the sessions, different types of work are combined to develop a more complete and efficient swimming style.

This MITOS beginner swimming programme is designed to progressively develop technique, endurance and confidence in the water. Over the course of nine structured sessions, swimmers will gradually increase their training volume, going from 400 metres to 1,200 metres per session.

This 2-day training microcycle from Mitos Sport & Health is designed to work the whole body through functional exercises using mainly body weight and suspension elements.
The programme is structured in different phases to ensure a balanced and effective workout. It begins with an activation and core work block, designed to prepare the body, activate the deep muscles and improve stability before starting the main workout.

Train effectively using only your own body weight. This Body Weight routine from Mitos Sport & Health is designed to improve strength, endurance and body control without the need for additional equipment.

La fase de activación es el primer paso para preparar el cuerpo antes del entrenamiento. En este bloque encontrarás tres vídeos diseñados para activar la musculatura, mejorar la movilidad y despertar el sistema neuromuscular, permitiendo que el cuerpo esté listo para trabajar de forma eficiente y segura.

Give the gift of health, exercise and knowledge with the Mitos Sport & Health Gift Voucher. 
The perfect choice for surprising someone who wants to improve their physical wellbeing, learn more about training, or access exclusive content developed by sports and health professionals.