Beginner Swimming Plan - Week 10

Easy, simple, highly effective entry level swimming plan

Welcome to Week 10!

If you are reading this workout, it 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, 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

---

When you feel tired, and your head is not helping you to wake up and swim, just bring back memories of how you feel AFTER a swim
Coach Alberto

Not Yet a member of the best Lap Swimming Community?

---

Hey!!!!

I received a couple of emails telling me that I was overcomplicating this plan! If that is true, I apologize. I am always willing to increase your challenge, but I agree with you that this is the beginner's plan.

NEVER STOP giving me feedback. I appreciate it and you help me to be better every day.

Thank you!

Week 10

Workout 1:

Warm-Up (500 yards):

• 200 yards freestyle

• 100 flutter kick with board

• 100 Backstroke swim

• 100 flutter kick with board

Main Set (800 yards)

• 8 x 100 FR (Rest 30sec between 100s). Each 100 should be like this:

  • 25 kicking with a board, drop the board

  • swim 50 FR FAST!!

  • pick up the board and kick 25 back

• Optional:

  • Are you willing to try 2 x 25 Butterfly? Do it!!

Cool Down (400 yards)

• 100 yards easy choice. Focus on bilateral breathing, is fun!

• 100 yards kick breaststroke on your back (knees always inside the water)

• Repeat once more

---