ST Level Up L1 – Beginner Gym Programme for Swimmers SST Level Up L1 is a 4-week, 2x/week, introductory strength programme designed for swimmers entering the gym environment. Built around fundamental movement patterns and the SST Simple 6 framework, it develops foundational strength, coordination and control to support performance in the water. Athletes focus on learning safe technique, building lower body strength, improving pull capacity, enhancing trunk control and establishing consistent training habits. This is a self-directed training template.