Beginner Swimming Plan - Week 1

Easy, simple, highly effective entry level swimming plan

Welcome to Week 1!

If you reading this workout, is because you are interested in a simple, easy-to-swim but very effective plan (aka. structured by a coach), so you can easily get in the pool and swim.

Each week you will have 3 workouts to choose from. Ideally, you will do them serially (1, then 2, then 3). If you swim more than 3 days per week, go 1, then 2, etc.

As mentioned in the introduction, independent of your age, and especially if you are over 40, I highly recommend adding 1 or 2 Strength and Mobility workouts during the week. I can’t stress this enough. Plan available here for both Gym and Home

**If you are into intermediate/advanced levels with tons of geek swimming stuff, jargon, video explanations, and all of that, then CLICK HERE

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May this week find you gliding through the water, embracing the joy and freedom that swimming brings. Coach Alberto

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Week 1

Workout 1:

Warm-Up (300 yards):

• 100 yards easy freestyle.

• 50 yards flutter kick on your back, arms on the sides, or straight up.

• 50 yards breaststroke kick with a kickboard

• 100 yards breaststroke

Main Set (600 yards):

• 4 x 50 yards freestyle with 15 seconds rest. The last 2 slightly faster than the first 2

• Rest 30 seconds

• 4 x 50 yards backstroke or breaststroke with 15 seconds rest

• Rest 30 seconds

• 4 x 50 yards freestyle with 15 seconds rest. The last 2 slightly faster than the first 2

Cool Down (300 yards):

• 100 yards easy freestyle. Focus on a long stroke, imagine dynamic stretching.

• 50 yards flutter kick with your board

• Repeat

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Workout 2: