Beginner Swimming Plan - Week 13

Easy, simple, highly effective entry level swimming plan

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

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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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