Beginner Swimming Plan - Week 4

Easy, simple, highly effective entry level swimming plan

Welcome to Week 4!

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

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If you think swimming is “just a sport”, think again. It's a journey where every stroke builds the path to strength, resilience, mobility, mental health, and the joy of pushing boundaries
Coach Alberto

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Week 4

Workout 1:

Warm-Up (400 yards):

• 150 yards freestyle

• 50 yards flutter kick on your back, arms on the sides, or straight up.

• 100 yards backstroke

• 50 yards flutter kick on with a board

• 50 yards breaststroke

• 50 yards breaststroke kick on your back, arms on the sides, or straight up

Main Set (650 yards):
Note: If Breaststroke bothers your knees, you can switch to Backstroke. However: 1. see your doctor and 2. start the dryland program (after seeing your doctor)

• 5 x 50 yards freestyle with 15 seconds rest. You are going to alternate one fast, and one easy.

• Rest 30 seconds

• 3 times the following:

  • 50 yards breaststroke with 15 seconds rest

  • 50 yards breaststroke kick with your board with 15 seconds rest

• 100 Freestyle

Cool Down (300 yards):

• 100 yards easy freestyle. Focus on a long stroke, imagine dynamic stretching.

• 100 yards flutter kick with your board

• Repeat once more