This beginner swimming program aims to improve your~
fundamental stroke techniques and reach fitness goals.~
It can also strengthen your stamina and muscle tone.~
The final goal of this program is to swim 400m smoothly with higher speed endurance.~
The session length would be 45 mins approximately for each session.~
Prioritise techniques rather than speed.
Warm up:
8x25m freestyle~
1 mins rest each~
(Tips: Get your body prepare for the training set!)
Main set:~
4x25m freestyle kick~
4x25m freestyle pull~
4x25m freestyle swim
Cool down:~
4x25m breastroke easy swim
Warm up:~
4x25m freestyle~
4x25m breaststroke~
(Tips: Swim at a steady pace)
Main set:~
4x25m breaststroke kick~
4x25m breaststroke pull~
4x25m freestyle kick~
4x25m freestyle pull~
4x25m freestyle
Cool down:~
100m any stroke - Easy swim
Warm up:~
4x25m freestyle~
4x25m breaststroke~
(Tips: Swim at a steady pace)
Main set:~
4x25m breaststroke kick~
4x25m breaststroke pull~
4x25m freestyle kick~
4x25m freestyle pull~
4x25m freestyle
Cool down:~
100m any stroke - Easy swim
Warm up:~
100m freestyle
Main set:~
4x25m freestyle kick~
4x25m Drill (single arm)~
4x25m freestyle swim~
4x25m Drill (single arm)~
4x25m freestyle swim~
(Tips: Drill: left arm hold the kick-board~
and swim with right arm (Alternatively) )~
~
Cool down:~
4x25m breaststroke easy
Warm up:~
2x25m Freestyle~
2x25m Freestyle kick~
2x25m Freestyle Drill~
2x25m Breaststroke~
2x25m Freestyle kick
(Tips: Longer warm up, get yourself ready for the test!)
Main set:~
400m Freestyle time trial~
(As a beginner, it’s not a easy test,~
just swim non-stop.)~
~
Cool down:~
100m any stroke - Easy swim