This program is designed for beginner to
intermediate swimmers who are not regularly part of a swimming squad or
training club. It could be you never learned to swim properly, or haven't been
in the pool for many years. Don't stress - just start by putting your toe in
the water and take your time to build your confidence.
It
could be you never learned to swim properly, or haven't been in the pool for
many years.
If you run out of time based on the program,
just do what you can and find your own rhythm. Most importantly, don't give up.
After a couple of weeks of being consistent you won't look back. Before you
pull your goggles down, identify your perfect program by checking in with our
standard classifications.
Beginner: You've never swum before, or can
only really do one type of style (i.e. breaststroke); you haven't been swimming
for fitness at all within the last year or more; you used to enjoy it but
haven't set foot in the water since high school (showers excepted); you like
the idea but feel weird getting back in the pool after all this time; you'd
like to use swimming as one of your workouts but never really learned to paddle
and wrote the idea off.
Intermediate: You have had the odd swim and
probably get in the pool two to three times per month, averaging about 750m to
1km; you never really think about technique and usually just do laps at the
same pace; you get bored quickly but find swimming a therapeutic way to
de-stress; you just enjoy being in the water.
Intermediate/Advanced (if this is you,
complement the intermediate program with exercises in the challenge box
(right): You swim pretty regularly but are not really seeing any results in
body shape, fitness or efficiency in the water. But you love swimming in a
squad or will happily join a group.
Week One
Week 1 Beginner
Swim 1
Need a refresh? Book in for a private
lesson to get the basics otherwise just jump in the pool and swim for 30 mins,
stop as much as you need but avoid resting for longer than a few minutes.
Take a note of how you feel and how many
laps or meters you did in 30 mins
Take
a note of how you feel and how many laps or meters you did in 30 mins
Swim 2
·
50m warm up any stroke
·
4 x 25m with a little more tempo - stop at each
end for 15sec
·
100-200m if you can without stopping 25m kick
board
·
50-100m swim with some pace (take your time if
needed )
·
25-50m cool down
Week 1 Intermediate
Swim 1: Get your feet wet with this first easy session
·
Warm Up 200m
·
4 x 50metres freestyle
·
4 x 50m breaststroke
·
4x25muptempo
·
2x50mkick
·
100m cool down any stroke
Swim 2: 40 mins
·
200m Warm up
·
2 x 50m with pull buoy
·
2x50mkick
·
1 x 25m reach & hold then 1 x 25 easy
freestyle (repeat once)
·
4 x 100m freestyle up tempo with 15-30 sec rest
·
2 x 50m kick 100-200m Cool down any stroke
Technique:
Focus on long and streamlined swimming. Check your breathing
Purpose:
Testing the cardio level
Strokes:
Freestyle for main set and warm up - choose any stroke for cool down
Challenge Box (advanced only)
Focus
on long and streamlined swimming.
Swim 1: 1 hr +
·
400m warm up
·
6 x 50m sprints with 20 sec rest
·
4 x 200m
·
1 x 100m with fins
·
1 x 100m kick board
·
2 x 50m freestyle
·
200m cool down any stroke
Swim 2: Squad
·
Join a squad for this session to try it out.
Meet some new people and have an added challenge each week
Week two
Week 2: Beginner
Swim 1: 1-1 or group lesson
Have a follow up lesson or join an adult
swim squad that focuses on technique. It's amazing what some good tips can do
at the beginning of your training to help you swim efficiently
Take a note of how you feel and also be
aware of what drills and skills are being mentioned so you can practice in your
own training.
Have
a follow up lesson or join an adult swim squad that focuses on technique.
Swim 2
·
50m warm up any stroke
·
2 x 50m with a little more tempo - stop at each
end for 15 sec
·
100m easy without stopping
·
25m kick board
·
25m with the pull buoy
·
100m swim where you feel you are pushing it a
little with effort
·
50m cool down
Week 2: intermediate
Swim 1
·
400m warm up
·
4 x 50m sprints with 20 sec rest
·
3 x 200m
·
1 x 100m with fins
·
2 x 50m kick board
·
3 x 50m freestyle
·
200m cool down any stroke
Swim 2
·
200m warm up
·
2x 25m Reach and Hold
·
2 x 25m crawl/freestyle
·
2 x 25m Zipper
·
2x25m crawl/freestyle
·
1 x 100m easy swim
·
2 x 25m with kick board
·
2 x 100 breaststroke 50/freestyle 50
·
2x 25m backstroke
·
100-200m cool down any stroke
Challenge box
Option 1
Do the above set with an added main central
set of 4 x 200m at 75% with 30 sec rest in between.
Option 2
Add a medley fly/backstroke/
breaststroke/freestyle of your own distance - try it for fun even if it's been
a while
Add
a medley fly/backstroke/ breaststroke/freestyle of your own distance - try it
for fun even if it's been a while
Week 3: beginner
Swim 1
1-1 or group lesson again - min
30mins in the pool actively swimming
Get more into detail with this lesson or
swim group and pick up the pace a bit. Perhaps you won't need any more lessons
but have made an appointment to train with a friend. Either way the first swim
of the week should be technique focus and drills as well as laps.
Put some of the lesson drills into practice
Swim 2
·
75m warm up any stroke
·
1 x 100m freestyle/crawl
·
2 x 50m with some pace into it and focus on a
strong kick
·
2 x 50m'sprint'
·
100m easy swim without rest
·
2 x 50m'sprint'
·
50-100m cool-down depending time and how you
feel. Choose any stroke to cool down.
Week Three
Week 3: intermediate
Swim 1
·
400m warm up
·
3 x 50m sprints with 15 sec rest
·
2 x 400m
·
1 x 100m with fins
·
1 x 100m kick board
·
1 x 100m pull buoy
·
1 x 200m freestyle 50/backstroke 50 per 100 then
100 free
·
200m cool down any stroke
Swim 2
·
200-400m warm up
·
4 x 100m 75% with 15 sec rest
·
2 x 50m at max
·
2x 25m Reach and Hold
·
2 x 25m crawl/freestyle
·
2 x 25m Zipper
·
100-200m cool down any stroke
Challenge box
Squad
Pick a lane you wouldn't normally swim in
to challenge yourself with a 2km swim endurance time test, swimming 2km and
timing yourself. Stretch well at the end. Open water or pool swim optional. No
fins
Stretch
well at the end. Open water or pool swim optional.
Week Four
Week 4: beginner
Swim 1
·
200M Warm Up
·
4 x 50m up tempo with 15sec rest
·
2x 25m Reach and Hold
·
2 x 25m crawl/freestyle
·
2 x 25m Zipper
·
Repeat the above
·
2 x 200m easy swim with focus on kicking
·
Cool down of choice
Swim 2
Open water swim - just go for it and enjoy.
Not near a lake or the ocean? Try 1 km
straight without stopping and time yourself. It's your own personal challenge
and achievement rolled into one.
Not
near a lake or the ocean?
Week 4: intermediate
Swim 1
·
400M Warm Up
·
6 x 50m up tempo with 15 sec rest
·
2 x 100m stroke drills of choice
·
4 x 200m easy swim with focus on kicking
·
6x 50 up tempo with 30 sec rest
·
Cool down of choice
Swim 2
Open water swim - just go for it and enjoy.
Not near a lake or the ocean then try 2km
just straight without stopping and time yourself. It's your own personal
challenge and achievement rolled into one.
