{"id":68224,"date":"2024-06-17T09:00:00","date_gmt":"2024-06-17T07:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/uncategorized\/get-back-shape-2018-4-week-plan-beginners-advanced-swimmers\/"},"modified":"2025-04-08T14:26:51","modified_gmt":"2025-04-08T12:26:51","slug":"get-back-shape-2024-4-week-plan-beginners-advanced-swimmers","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/fitness-wellness\/get-back-shape-2024-4-week-plan-beginners-advanced-swimmers\/","title":{"rendered":"Get back in shape for summer 2025! A 4 week plan for beginners and advanced swimmers"},"content":{"rendered":"

Summer is getting closer!<\/strong><\/p>\n

What <\/span>we\u2019re<\/span> going to share with you today is a plan that\u2019ll help you get back into swimming the right way<\/span>. 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.<\/p>\n

\"\"<\/a><\/p>\n

 <\/p>\n

Week 1<\/h2>\n

BEGINNERS<\/h4>\n

SESSION 1<\/strong><\/p>\n

    \n
  • 1000m freestyle, without stopping, but timing yourself<\/li>\n<\/ul>\n

    SESSION 2<\/strong><\/p>\n

      \n
    • 300m\u00a0 easy swimming<\/li>\n
    • 200m only arms with pull buoy<\/li>\n
    • 100m only legs with kickboard<\/li>\n
    • 3x200m constant aerobic swimming at a higher speed (20 seconds rest between repetitions)<\/li>\n<\/ul>\n

      ADVANCED<\/h4>\n

      SESSION 1<\/strong><\/p>\n

        \n
      • 2000m freestyle,\u00a0 without stopping, but timing yourself<\/li>\n<\/ul>\n

         <\/p>\n

        SESSION 2<\/strong><\/p>\n

          \n
        • 400m easy swimming<\/li>\n
        • 300m only arms with pull buoy<\/li>\n
        • 200m only legs with kickboard<\/li>\n
        • 100m mix strokes<\/li>\n
        • 5x200m constant aerobic swimming at an average speed (20 seconds rest between repetitions)<\/li>\n<\/ul>\n

           <\/p>\n

          SESSION 3<\/strong><\/p>\n

            \n
          • 200m easy swimming<\/li>\n
          • 300m freestyle breathing every 3-5 strokes alternating at 50m<\/li>\n
          • 3x100m mix strokes (30 seconds rest between repetitions)<\/li>\n
          • 300m only legs with kickboard and fins<\/li>\n
          • 200m easy swimming<\/li>\n
          • 2×100 gradual decrease of speed (20 seconds rest between repetitions)<\/li>\n
          • 200m with hand paddles<\/li>\n
          • 100m mix strokes<\/li>\n
          • 100m (25m fast+ 25 easy)\u00a0 – 30 seconds rest between repetitions<\/li>\n
          • 100m double arm backstroke<\/li>\n<\/ul>\n

             <\/p>\n

            Week 2<\/h2>\n

            BEGINNERS<\/h4>\n

            SESSION 1<\/strong><\/p>\n

              \n
            • 400m easy swimming<\/li>\n
            • 200m freestyle breathing every 3-5 strokes alternating at 50m<\/li>\n
            • 4x200m constant aerobic swimming at an average speed (20 seconds rest between repetitions).<\/li>\n
            • 100m only legs with kickboard<\/li>\n<\/ul>\n

               <\/p>\n

              SESSION 2<\/strong><\/p>\n

                \n
              • 300m easy swimming<\/li>\n
              • 10x100m (4 aerobic + 1 fast) \u2013 15 seconds rest between repetitions<\/li>\n
              • 200m (50m double arm backstroke + 50m just legs without a kickboard)<\/li>\n<\/ul>\n

                 <\/p>\n

                ADVANCED<\/h4>\n

                SESSION 1<\/strong><\/p>\n

                  \n
                • 300m easy swimming<\/li>\n
                • 200m only arms with pull buoy<\/li>\n
                • 100m only legs with kickboard<\/li>\n
                • 4x50m (25m right arm + 25m left arm) – 10 seconds rest between repetitions<\/li>\n
                • 6x200m constant aerobic swimming at an average speed (20 seconds rest between repetitions).<\/li>\n<\/ul>\n

                   <\/p>\n

                  SESSION 2<\/strong><\/p>\n

                    \n
                  • 600m easy swimming<\/li>\n
                  • 500m only arms with hand paddles<\/li>\n
                  • 400m swim with fins<\/li>\n
                  • 300m (25 fast + 50 easy swimming)<\/li>\n
                  • 200m mix strokes (alternating strokes every 50m)<\/li>\n
                  • 100m fast<\/li>\n
                  • 100m easy swimming<\/li>\n<\/ul>\n

                     <\/p>\n

                    SESSION 3<\/strong><\/p>\n

                      \n
                    • 500m swimming with fins and hand paddles<\/li>\n
                    • 15x100m (4 aerobic + 1 fast) \u2013 15 seconds rest between repetitions<\/li>\n
                    • 200m (50m double arm backstroke + 50 just legs without kickboard)<\/li>\n<\/ul>\n

                       <\/p>\n

                      Week 3<\/h2>\n

                      BEGINNERS<\/h4>\n

                      SESSION 1<\/strong><\/p>\n

                        \n
                      • 300m easy swimming<\/li>\n
                      • 300m with pull buoy (50 legs + 50 arms)<\/li>\n
                      • 6x200m constant aerobic swimming at an average speed (20 seconds rest between repetitions)<\/li>\n<\/ul>\n

                         <\/p>\n

                        SESSION 2<\/strong><\/p>\n

                          \n
                        • 300m easy swimming<\/li>\n
                        • 12x10m (3 aerobic + 1 fast) \u2013 15 seconds rest between repetitions<\/li>\n
                        • 300m (50m double backstroke + 50m only legs without kickboard)<\/li>\n<\/ul>\n

                           <\/p>\n

                          ADVANCED<\/h4>\n

                          SESSION 1<\/strong><\/p>\n

                            \n
                          • 300m easy swimming<\/li>\n
                          • 300m with pull buoy (50 legs + 50 arms)<\/li>\n
                          • 8x200m 6x200m constant aerobic swimming at an average speed (20 seconds rest between repetitions)<\/li>\n
                          • 8x25m (1 fast + 1 easy swimming) \u2013 15 seconds rest between repetitions<\/li>\n<\/ul>\n

                             <\/p>\n

                            SESSION 2<\/strong><\/p>\n

                              \n
                            • 400m easy swimming<\/li>\n
                            • 4x100m arms with hand paddles and pull buoy \u2013 15 seconds rest between repetitions<\/li>\n
                            • 8x50m only legs with fins and kickboard (25m fast + 25m easy swimming)<\/li>\n
                            • 16x25m mix strokes (4×25 each stroke)\u2013 15 seconds rest between repetitions<\/li>\n
                            • 8x50m only arms with hand paddles and pull buoy (25 fast + 25 easy swimming)<\/li>\n
                            • 4x100m legs with fins and kickboard\u2013 15 seconds rest between repetitions<\/li>\n<\/ul>\n

                               <\/p>\n

                              SESSION 3<\/strong><\/p>\n

                                \n
                              • 300m easy swimming<\/li>\n
                              • 4x75m mix strokes (excluding freestyle) changing every 25m – 20 seconds rest between repetitions<\/li>\n
                              • 16x100m (3 aerobic + 1 fast) – 15 seconds rest between repetitions<\/li>\n
                              • 200m (50 double arm backstroke + 50 legs without kickboard)<\/li>\n<\/ul>\n

                                 <\/p>\n

                                Week 4<\/h2>\n

                                BEGINNERS<\/h4>\n

                                SESSION 1<\/strong><\/p>\n

                                  \n
                                • 200m easy swimming<\/li>\n
                                • 4x50m (25m right arm + 25m left arm) \u2013 10 seconds rest between repetitions<\/li>\n
                                • 8x200m constant aerobic swimming at an average speed (20 seconds rest between repetitions)<\/li>\n<\/ul>\n

                                  SESSION 2<\/strong><\/p>\n

                                    \n
                                  • 1000m freestyle without stopping, but timing yourself<\/li>\n<\/ul>\n

                                     <\/p>\n

                                    ADVANCED<\/h4>\n

                                    SESSION 1<\/strong><\/p>\n

                                      \n
                                    • 300m easy swimming<\/li>\n
                                    • 200m only arms with pull buoy<\/li>\n
                                    • 100m legs with kickboard<\/li>\n
                                    • 10x200m constant aerobic swimming at an average speed (20 seconds rest between repetitions)<\/li>\n<\/ul>\n

                                       <\/p>\n

                                      SESSION 2<\/strong><\/p>\n

                                        \n
                                      • 300m freestyle breathing every 3-5 strokes alternating at 50m<\/li>\n
                                      • 3x100m mix strokes (20 seconds rest between repetitions)<\/li>\n
                                      • 300m freestyle breathing every 3-7 strokes, alternating every 50m)<\/li>\n
                                      • 3x100m mix strokes in opposite order (20 seconds rest between repetitions)<\/li>\n
                                      • 300m breathing every 5 strokes<\/li>\n
                                      • 8x25m gradual decrease of speed (20 seconds rest between repetitions)<\/li>\n
                                      • 200m easy swimming<\/li>\n
                                      • 8x25m only legs at high speed using kickboard (30 seconds rest between repetitions)<\/li>\n
                                      • 200m breathing every 3-7 strokes, alternating at 50m<\/li>\n
                                      • 300m easy swimming<\/li>\n<\/ul>\n

                                         <\/p>\n

                                        SESSION 3<\/strong><\/p>\n

                                          \n
                                        • 2000m freestyle without stopping, but timing yourself<\/li>\n<\/ul>\n

                                           <\/p>\n

                                          As you can see, week by week, there is a gradual increase of the number of the exercises as well as the total length of kilometers swum.<\/p>\n

                                          Also, at the end of the program, there\u2019s 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.<\/p>\n

                                          Enjoy your workout!<\/p>\n","protected":false},"excerpt":{"rendered":"

                                          Summer is getting closer! What we\u2019re going to share with you today is a plan that\u2019ll help you get back into swimming the right way. The plan is a 4-week …<\/p>\n","protected":false},"author":1372,"featured_media":104740,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10072],"tags":[],"acf":[],"yoast_head":"\nGet back in shape for summer 2025! 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