Welcome to Week 13!
If you are reading this workout, 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
Swimming is one of the most powerful mindfulness activities. Just focus on your breathing and the water feeling through your body. Gently ask your brain to put aside other thoughts.
A workout for your body and your mental health also.
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Week 13
Workout 1:
Warm-Up (400 yards):
400 Yards non-stop, as:
100 FR
100 Kick on your back
100 BA
100 FR PULL (Use a buoy or, reduce the kick to a minimum)
Main Set (900 yards):
5 x 50 yards freestyle with 15 seconds rest. Start slow on the first 50, then add speed and effort for each next 50. The last 50 is the fastest.
Rest 30 seconds
2 x 100 yards backstroke or breaststroke with 15 seconds rest
Rest 30 seconds
5 x 50 yards freestyle with 15 seconds rest. Same as the first set.
Rest 30 seconds
2 x 100 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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