{"id":68198,"date":"2025-09-01T09:00:00","date_gmt":"2025-09-01T07:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/uncategorized\/training-get-active-pool-training-session-1\/"},"modified":"2025-09-01T16:28:44","modified_gmt":"2025-09-01T14:28:44","slug":"training-get-active-pool-training-session-1","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/training-technique\/training-get-active-pool-training-session-1\/","title":{"rendered":"How to return to swimming after a break &#8211; Training plan #1"},"content":{"rendered":"<p>We have already seen that dry-land training can be useful when resuming swimming after a break, particularly when the pool is not available (<a href=\"https:\/\/blog.arenaswim.com\/en\/training-technique\/dryland-training-get-active-training-1\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dryland training to get active again \u2013 Training 1<\/a>).<\/p>\n<p>However, if you do not particularly enjoy workouts on dry land, we can begin training sessions in the water straight away or, better still, do a combination of both.<\/p>\n<p><strong>Today we will look at how to slowly and gradually begin training in the water. <\/strong><\/p>\n<h3>Are you ready to return to swimming?<\/h3>\n<p><a href=\"https:\/\/www.arenasport.com\/en_row\/explore\/activities\/training-swim.html\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-105863 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/training-after-a-summer-break.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/training-after-a-summer-break.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/training-after-a-summer-break-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/training-after-a-summer-break-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>Your first training sessions in the water must be <strong>aerobic ONLY<\/strong>, with no speed work to avoid over-stressing your body, particularly if this comes after the <a href=\"https:\/\/blog.arenaswim.com\/en\/training-technique\/dryland-training-get-active-training-1\/\">dry-land training<\/a> we recommended.<\/p>\n<p>We will include technical drills in the warmup. These drills are vital because they can be an extremely effective training method, if performed properly.<\/p>\n<p><a href=\"https:\/\/www.arenasport.com\/explore\/activities\/training-swim.html\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-101947 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/03\/swimming_pool_training_arena_2.jpg\" alt=\"return to swimming\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/03\/swimming_pool_training_arena_2.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/03\/swimming_pool_training_arena_2-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/03\/swimming_pool_training_arena_2-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>Here is your first training session:<\/p>\n<p><strong>WARM UP<\/strong><\/p>\n<ul>\n<li>300 m easy, any stroke<\/li>\n<li>12&#215;25 m drills\u00a0 (10 seconds rest)<\/li>\n<\/ul>\n<p><strong>MAIN SET<\/strong><\/p>\n<ul>\n<li>10&#215;100 m aerobic freestyle keeping your heartrate below 140 bpm (15 seconds rest)<\/li>\n<\/ul>\n<p>OR<\/p>\n<ul>\n<li>20&#215;50 m aerobic freestyle (10 seconds rest)<\/li>\n<\/ul>\n<p>OR<\/p>\n<ul>\n<li>100\/200\/300\/400 m with increasing rests of 10-30 seconds<\/li>\n<\/ul>\n<p><strong>COOL DOWN<\/strong><\/p>\n<ul>\n<li>200 m easy<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>So how was your first training session in the pool after the break?<\/p>\n<p>We suggest swimming<strong> at least twice or three times the first week<\/strong> (with at least one day\u2019s rest between sessions), using different strokes to perform the various drills and varying the main workout by changing the distances you swim, as suggested.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We have already seen that dry-land training can be useful when resuming swimming after a break, particularly when the pool is not available (Dryland training to get active again \u2013 &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":105863,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10090],"tags":[12914,12915,12642,12520],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to return to swimming after a break - Training plan #1<\/title>\n<meta name=\"description\" content=\"Today we will look at how to slowly and gradually return to swimming after a break. 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