Welcome to Week 7!
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
For swimming, and maybe everything in life, consistency is the key. It's not always about being the best; it's about being better than you were yesterday, every day.
Coach Alberto
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Week 7
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 (750 yards):
6 x 50 freestyle with 30 seconds rest
2 x 100 different stroke with 30 seconds of rest
5 x 50 freestyle with 30 seconds rest, as:
Flutter kick against the wall FAST for 10 seconds, then swim 50, then kick 10 seconds again against the wall. Repeat 4 more times.
Cool Down (300 yards):
100 yards easy choice. Focus on long strokes, and imagine dynamic stretching.
100 yards flutter kick with your board
Repeat once more
Workout 2:
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