Get back in shape for summer 2024! A 4 week plan for beginners and advanced swimmers

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)

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)

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!