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
Keep reading with a 7-day free trial
Subscribe to My Swimming Workout to keep reading this post and get 7 days of free access to the full post archives.