25m Pool Training Program - Beginner Racer

Why start with 25m pool?

25m pool requires lower fitness requirement, which is more suitable for beginner swimmer to practise. It also allows swimmers to use training equipments such as kick-board and pull buoy.

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.

Week 1

Aim:1. Make sure you keep kicking continuously 2. Start learning how to control your core in the water

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

Week 2

Aim: Develop breaststroke techniques and strengthen freestyle techniques

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

Week 3

Aim: Develop breaststroke technique and strengthen freestyle technique

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

Week 4

Aim: Introduce freestyle drill

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

Week 5

Aim: Achieve 400m swim continuously as a small test at final session of the month

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