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
"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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