80283 Draig Dŵr Logo FINAL 01


Draig Dŵr (dry-g doo-er, ‘water dragon’ in Welsh) is a set of ready-made swim workouts created by Newport Live. There are five ability levels and five cards in each level, so there are workouts for a wide range of aquatic fitness levels. The cards can be found on boards entitled Swim Workouts near to the pools at the Active Living Centre, the Regional Pool and at Newport Centre, but they can also be downloaded here:


Download Level 1 workouts.

Download Level 2 workouts.

Download Level 3 workouts.

Download Level 4 workouts.

Download Level 5 workouts.

Download Swimming Drills.



Want some advice on how to swim better, or need help with understanding the Draig Dwr cards?

We're now holding monthly bookable drop-in sessions with our swimming coaches at Newport Centre, the Regional Pool and the Active Living Centre on the dates listed below.


Active Living Centre: 15 November, 20 December, 17 January, 21 February and 21 March. 7pm - 8pm.

Newport Centre: 14 November, 12 December, 9 January, 13 February and 13 March. 12.15pm - 1pm.

Regional Pool: 2 November, 7 December, 4 January, 1 February and 1 March. 12pm - 1pm.

To book your space, call us on 01633 656757 or book online here.


For more help with your swim technique, take a look at our instructional videos:

FrontCrawlTextGO  BreaststrokeTextGO
BackstrokeTextGO  ButterflyTextGO