Water

Beginner Swimming Workout

Are you a novice or a

beginner swimmer

? You know the basics of swimming, but once you enter in the pool, you feel completely lost? Struggling to begin swimming? Don’t worry! Here is a beginner swimming workout plan which will help you get healthier and fitter through a progressive swimming plan. Read on to know more about

beginner swimming workout

.

About the Workouts

These are specifically designed for novice or beginners. These range from 400-1200 m. Also, these are a compilation of workouts which will save you time on doing research online. You can select your swim level quite easily. These will help you on those days when you have to figure out your own beginner swimming workout plan.

Endurance, Form and Speed Workouts

It is highly recommended for a beginner swimmer, who is focusing on endurance and mechanics, to avoid doing speed workouts on a regular basis. This is applicable in those cases where you swim thrice in a week. Instead, you can do two form and one endurance workout combined with speed workout. This can be done every 2-3 weeks.

How Often to Swim?

For a beginner swimmer, you will yield great results from swimming 3-4 times in a week for a shorter duration than long sessions. This allows you to maintain a good form throughout the regimen by reducing fatigue.

Terms in Use

Right Arm

– Only your right arm, stroke with your right arm only

Pull

– Concentrate on body position and stroke mechanics using the pull buoy

Left Arm

– Only your left arm, stroke with your left arm only

Kick

– Only kicking, most useful when done without a flutter board

400m 800m 1200m
Endurance Warm-up
4×25
Main Set
Drill

2×25 pull
Ladder
25, 50, 50, 25
Cool-down
2×25
Warm-up
1×25, 1×50, 1×75
Main Set
Drill
2×25 pull
2×25 kick
Ladder
25, 50, 75, 100, 75, 50, 25
Cool-down
1×75, 1×50, 1×25
Warm-up
2×50, 1×100
Main Set
Drill
2×50 as 25 right arm, 25 left arm
2×50 or 4×25 kick
Ladder
50, 100, 150, 150, 100, 50
Cool-down
1×100, 2×50
Form Warm-up
4×25
Main Set
Drill
2×25 right arm
2×25 pull
2×25 left arm
2×25 kick
2×25 catch up
Cool-down
2×25
Warm-up
1×25, 1×50, 1×75
Main Set
Drill
3×25 right arm
3×25 pull
3×25 left arm
3×25 kick
3×25 catch up
Swim
3×50 easy (focus on technique)
Cool-down
2×50, 1×25
Warm-up
2×50, 1×100
Main Set
Drill
4×25 right arm
4×25 pull
4×25 left arm
4×25 kick
4×25 catch up
Swim
3×100 easy (focus on technique)
Cool-down
1×100, 2×50
Speed Warm-up
4×25
Main Set
8×25 (hard with long recovery)
Cool-down
4×25
Warm-up
2×25, 2×50
Main Set
12×25 (hard with long recovery)
4×50 (hard with long recovery)
Cool-down
2×50, 2×25
Warm-up
2×50, 1×100
Main Set
12×25 (hard with long recovery)
10×50 (hard with long recovery)
Cool-down
1×100, 2×50

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