Beginner – Swimming Routine 2

Beginner – Swimming Routine 2
Program Specifics
Workout Duration 45-60 Minutes
Distance 1100 meters
Pool Length 25 meters
Warm Up (Repeat 1 time)
2 x 100m Any Stroke (even pace) (Rest 20 seconds every 100 meters)
Instructions: Swim your choice of stroke at a steady pace.
Build Up (Repeat 4 times)
1 x 25m Freestyle Breath Left (Rest 10 seconds every 25 meters)
Instructions: Freestyle swim, breathing only on your left side.
1 x 25m Freestyle Breath Right (Rest 10 seconds every 25 meters)
Instructions: Freestyle swim, breathing only on your right side.
Core (Repeat 1 time)
8 x 25m Freestyle Swim (1 to 4 progressive, 5 to 8 progressive) (Rest 15 seconds every 25 meters)
Instructions: Freestyle swim with increasing intensity for each repeat. Start easy and progressively get faster. Swim the first and the fifth, repeat at the same speed.
3 x 100m Any Stroke (continuous) (Rest 30 seconds every 100 meters)
Instructions: Swim your choice of stroke, continuously for the given distance.
4 x 25m Freestyle Swim, rest 0:30 / 25m (Rest 30 seconds every 25 meters)
Instructions: Swim your choice of stroke, continuously for the given distance.
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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