Beginner Swimming Plan - Week 6

Easy, simple, highly effective entry level swimming plan

Welcome to Week 6!

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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"Throughout your life, people will tell you that you can’t.. why bother… you are not good enough… I say fuck them all”
Anonymous

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Week 6

Workout 1:

Warm-Up (400 yards):

• 200 yards freestyle

  • 100 swim + 100 kick with board

• 150 yards backstroke

  • 100 swim + 50 kick on your back

• 100 yards breaststroke

Main Set (700 yards):

• 3 x 100 freestyle with 30 seconds rest

• 2 x 50 different stroke with 30 seconds of rest

• 3 x 100 freestyle with 15 seconds rest

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

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