Welcome to Week 11!
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
"The only limit to our realization of tomorrow will be our doubts of today." - Franklin D. Roosevelt
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Week 11
Workout 1:
Warm-Up (400 yards):
100 yards freestyle
50 yards flutter kick on your back, arms on the sides, or straight up.
100 yards freestyle
50 yards breaststroke kick with a kickboard
100 yards breaststroke
Main Set (900 yards):
5 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
5 x 50 yards freestyle with 15 seconds rest. The last 2 slightly faster than the first 2
Rest 30 seconds
4 x 50 yards breaststroke or breaststroke with 15 seconds rest
Cool Down (400 yards):
100 yards easy freestyle. Focus on a long stroke, imagine dynamic stretching.
100 yards flutter kick with your board
Repeat 1 time
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