Summer is getting closer as is trying to achieve a bikini body. That’s why, one of your New Year’s resolutions was (and you haven’t started yet) to get back into shape and you’ve chosen swimming as your means on getting there.
What I’m going to share with you today is a plan which has a scope of getting you started in a sufficient way in the swimming pool. The plan is a 4-week plan so it will cover the first month of your workout. There are two different plans depending on your level of preparation beforehand: beginners and advanced…The difference lays in the fact that the advanced plan has an extra workout each week and each workout is slightly longer.
Week 1
Beginners | Avanced |
1000m freestyle, without stopping and without timing yourself | 2000m freestyle, without stopping and without timing yourself |
300m easy swimming
200m only arms using a pull buoy 100m only legs using a board 3x200m constant aerobic swimming at a higher speed (with a 20second pause between each) |
400m easy swimming
300m only arms using a pull buoy 200m only legs using a board 100m mixed 5x200m constant aerobic swimming at an average speed (with a 20second pause between each) |
200m easy swimming
300m freestyle breathing every 3-5 strokes alternating at 50m 3x100m mixed style (with a 30 second pause between each) 300m only legs using a board and fins 200m easy swimming 2×100 gradual decrease of speed (with a 20 second pause between each) 200m with paddles 100m mixed 100m (25m strong+ 25 easy swimming) – 30second pause between each) 100m double arm backstroke |
Week 2
Beginners | Advanced |
400m easy swimming
200m freestyle breathing every 3-5 strokes alternating at 50m 4x200m constant aerobic swimming at an average speed (with a 20 second pause between each). 100m only legs using a board
|
300m easy swimming
200m only arms using a pull buoy 100m only legs using a board 4x50m (25m right arm + 25m left arm) resting 10 seconds between each. 6x200m constant aerobic swimming at an average speed (with a 20 second pause between each). |
300m easy swimming
10x100m (4 aerobic + 1 quick) – 15 second pause between each) 200m (50 dorso doppio + 50 gambe senza tavoletta)
|
600m easy swimming
500m only arms using paddles 400m swim with fins 300m (25 quick + 50 easy swimming) 200m misti cambio ai 50 100m quick swimming 100m easy swimming |
500m swimming with fins and paddles
15x100m (4 aerobic + 1 quick) – 15 second pause between each 200m (50m double backstroke + 50 just legs without a board) |
Week 3
Beginners | Advanced |
300m easy swimming
300m with a pull buoy (50 legs + 50 arms) 6x200m constant aerobic swimming at an average speed (with a 20 second pause between each)
|
300m easy swimming
300m with a pull buoy (50 legs + 50 arms) 8x200m 6x200m constant aerobic swimming at an average speed (with a 20 second pause between each) 8x25m (1 quick + 1 easy swimming) – 15 second pause between each |
300m easy swimming
12x10m (3 aerobic + 1 quick) – 15 second pause between each 300m (50m double backstroke + 50m only legs without board)
|
400m easy swimming
4x100m arms with paddles and pull buoy – 15 second pause between each 8x50m only legs with fins and board (25m quick + 25m easy swimming) 16x25m mixed 4x style– 15 second pause between each 8x50m only arms with paddles and (25 quick + 25 easy swimming) 4x100m legs with fins and board– 15 second pause between each |
300m easy swimming
4x75m mixed excluding freestyle changing every 25m (20 second pause between each) 16x100m (3 aerobic + 1 quick) _ 15 second pause between each 200m (50 double backstroke + 50 legs without board) |
Week 4
Beginners | Advanced |
200m easy swimming
4x50m (25m right arm + 25m left arm) – 10 second pause between each 8x200m constant aerobic swimming at an average speed (with a 20 second pause between each) |
300m easy swimming
200m only arms with pull buoy 100m legs with board 10x200m constant aerobic swimming at an average speed (with a 20 second pause between each)
|
1000m freestyle without stopping but timing yourself | 300m freestyle breathing every 3-5 strokes alternating at 50m
3x100m mixed (20 second pause between each) 300m freestyle breathing every 3-7 strokes, alternating every 50m) 3x100m mixed in opposite order (20 second pause between each) 300m breathing every 5 strokes 8x25m gradual decrease of speed (with a 20 second pause between each) 200m easy swimming 8x25m only legs at high speed using board (with 30 second pause between each) 200m breathing every 3-7 strokes, alternating at 50m 300m easy swimming |
2000m freestyle without stopping but timing yourself |
As you can see, week by week, there is a gradual increase of the number of the singular exercises as well as the total length of kilometers swum.
Also, at the end of the program, there’s an easy swimming exercise to do while timing yourself. This is a simple test to evaluate your initial ability compared to 4 weeks of workout.
Enjoy your workout!