Beginner Swimming Plan - Week 14

Easy, simple, highly effective entry level swimming plan

Welcome to Week 14!

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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"Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle." - Christian D. Larson

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Week 14

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 (1000 yards):

Rest 30sec between each 50. Odd 50s are faster than even 50s.

• 8 x 50 yards freestyle

• 6 x 50 yards backstroke

• 4 x 50 yards breaststroke

• 2 x 50 yards choice (willing to try butterfly?)

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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