Summer time is getting nearer!
What we’re going to share with you in the present day is a plan that’ll aid you get again into swimming the correct manner. The plan is a 4-week plan so it is going to cowl the primary month of your exercise. There are two completely different plans relying in your stage of preparation beforehand: newcomers and superior. The distinction lays in the truth that the superior plan has an additional exercise every week and every exercise is barely longer.
Week 1
BEGINNERS
SESSION 1
- 1000m freestyle, with out stopping, however timing your self
SESSION 2
- 300m straightforward swimming
- 200m solely arms with pull buoy
- 100m solely legs with kickboard
- 3x200m fixed cardio swimming at a better velocity (20 seconds relaxation between repetitions)
ADVANCED
SESSION 1
- 2000m freestyle, with out stopping, however timing your self
SESSION 2
- 400m straightforward swimming
- 300m solely arms with pull buoy
- 200m solely legs with kickboard
- 100m combine strokes
- 5x200m fixed cardio swimming at a median velocity (20 seconds relaxation between repetitions)
SESSION 3
- 200m straightforward swimming
- 300m freestyle respiratory each 3-5 strokes alternating at 50m
- 3x100m combine strokes (30 seconds relaxation between repetitions)
- 300m solely legs with kickboard and fins
- 200m straightforward swimming
- 2×100 gradual lower of velocity (20 seconds relaxation between repetitions)
- 200m with hand paddles
- 100m combine strokes
- 100m (25m quick+ 25 straightforward) – 30 seconds relaxation between repetitions
- 100m double arm backstroke
Week 2
BEGINNERS
SESSION 1
- 400m straightforward swimming
- 200m freestyle respiratory each 3-5 strokes alternating at 50m
- 4x200m fixed cardio swimming at a median velocity (20 seconds relaxation between repetitions).
- 100m solely legs with kickboard
SESSION 2
- 300m straightforward swimming
- 10x100m (4 cardio + 1 quick) – 15 seconds relaxation between repetitions
- 200m (50m double arm backstroke + 50m simply legs with no kickboard)
ADVANCED
SESSION 1
- 300m straightforward swimming
- 200m solely arms with pull buoy
- 100m solely legs with kickboard
- 4x50m (25m proper arm + 25m left arm) – 10 seconds relaxation between repetitions
- 6x200m fixed cardio swimming at a median velocity (20 seconds relaxation between repetitions).
SESSION 2
- 600m straightforward swimming
- 500m solely arms with hand paddles
- 400m swim with fins
- 300m (25 quick + 50 straightforward swimming)
- 200m combine strokes (alternating strokes each 50m)
- 100m quick
- 100m straightforward swimming
SESSION 3
- 500m swimming with fins and hand paddles
- 15x100m (4 cardio + 1 quick) – 15 seconds relaxation between repetitions
- 200m (50m double arm backstroke + 50 simply legs with out kickboard)
Week 3
BEGINNERS
SESSION 1
- 300m straightforward swimming
- 300m with pull buoy (50 legs + 50 arms)
- 6x200m fixed cardio swimming at a median velocity (20 seconds relaxation between repetitions)
SESSION 2
- 300m straightforward swimming
- 12x10m (3 cardio + 1 quick) – 15 seconds relaxation between repetitions
- 300m (50m double backstroke + 50m solely legs with out kickboard)
ADVANCED
SESSION 1
- 300m straightforward swimming
- 300m with pull buoy (50 legs + 50 arms)
- 8x200m 6x200m fixed cardio swimming at a median velocity (20 seconds relaxation between repetitions)
- 8x25m (1 quick + 1 straightforward swimming) – 15 seconds relaxation between repetitions
SESSION 2
- 400m straightforward swimming
- 4x100m arms with hand paddles and pull buoy – 15 seconds relaxation between repetitions
- 8x50m solely legs with fins and kickboard (25m quick + 25m straightforward swimming)
- 16x25m combine strokes (4×25 every stroke)– 15 seconds relaxation between repetitions
- 8x50m solely arms with hand paddles and pull buoy (25 quick + 25 straightforward swimming)
- 4x100m legs with fins and kickboard– 15 seconds relaxation between repetitions
SESSION 3
- 300m straightforward swimming
- 4x75m combine strokes (excluding freestyle) altering each 25m – 20 seconds relaxation between repetitions
- 16x100m (3 cardio + 1 quick) – 15 seconds relaxation between repetitions
- 200m (50 double arm backstroke + 50 legs with out kickboard)
Week 4
BEGINNERS
SESSION 1
- 200m straightforward swimming
- 4x50m (25m proper arm + 25m left arm) – 10 seconds relaxation between repetitions
- 8x200m fixed cardio swimming at a median velocity (20 seconds relaxation between repetitions)
SESSION 2
- 1000m freestyle with out stopping, however timing your self
ADVANCED
SESSION 1
- 300m straightforward swimming
- 200m solely arms with pull buoy
- 100m legs with kickboard
- 10x200m fixed cardio swimming at a median velocity (20 seconds relaxation between repetitions)
SESSION 2
- 300m freestyle respiratory each 3-5 strokes alternating at 50m
- 3x100m combine strokes (20 seconds relaxation between repetitions)
- 300m freestyle respiratory each 3-7 strokes, alternating each 50m)
- 3x100m combine strokes in reverse order (20 seconds relaxation between repetitions)
- 300m respiratory each 5 strokes
- 8x25m gradual lower of velocity (20 seconds relaxation between repetitions)
- 200m straightforward swimming
- 8x25m solely legs at excessive velocity utilizing kickboard (30 seconds relaxation between repetitions)
- 200m respiratory each 3-7 strokes, alternating at 50m
- 300m straightforward swimming
SESSION 3
- 2000m freestyle with out stopping, however timing your self
As you’ll be able to see, week by week, there’s a gradual enhance of the variety of the workout routines in addition to the entire size of kilometers swum.
Additionally, on the finish of this system, there’s a straightforward swimming train to do whereas timing your self. This can be a easy take a look at to guage your preliminary capacity in comparison with 4 weeks of exercise.
Take pleasure in your exercise!
