Beginner – Swimming Routine 1

Beginner – Swimming Routine 1
Program Specifics
Workout Duration 45-60 Minutes
Distance 1100 meters
Pool Length 25 meters
Warm Up (Repeat 1 time)
8 x 25m Any Stroke (even pace) (Rest 10 seconds every 25 meters)
Instructions: Swim your choice of stroke at a steady pace.
Build Up (Repeat 4 times)
1 x 25m Single Arm with kickboard 6 x left, 6 x right (Rest 10 seconds every 25 meters)
Instructions: Freestyle swim using one arm at a time. Complete six arm strokes with the left arm followed by six complete strokes with the right arm. The non-stroking arm holds the kickboard out front and swaps with the stroking arm every six strokes.
1 x 25m Freestyle Kick with kickboard (Rest 10 seconds every 25 meters)
Instructions: Freestyle kicking using a kickboard. Grip the front and rest your forearms on the board. Your chin should just touch the water.
Core (Repeat 2 times)
8 x 25m Freestyle (25m Easy, 25m Effort) (Rest 10 seconds every 25 meters)
Instructions: Freestyle swim at a slow, relaxed pace for 25m, followed by Freestyle at a fast pace for 25m. Recover during the easy part of the swim.
2 x 50m Freestyle Catch Up (Rest 20 seconds every 50 meters)
Instructions: Freestyle drill where one arm catches up to the other between stokes. Both arms start stretched out. One arm completes full stoke (both arms return to a stretched out position) then the other arm completes a full stroke. Pull with one arm at a time and touch your hands between each alternating arm stroke.
Cool Down
2 x 50m Freestyle Easy (Rest 15 seconds every 50 meters)
Instructions: Freestyle swim at a slow, relaxed pace.
Intensity Key
Easy 50-60% of your maximum heart rate
Aerobic 60-70% of your maximum heart rate
Endurance 70-80% of your maximum heart rate
Sprint 80-90% of your maximum heart rate

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