Welcome to Week 8!
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
Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle
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Week 8
Workout 1:
Warm-Up (500 yards):
200 yards freestyle
100 flutter kick with board
100 Backstroke swim
100 flutter kick with board
Main Set (800 yards)
2 x 100 freestyle with 20 seconds rest
4 x 75 choice of different stroke with 20 seconds of rest
The first 25 is FAST, rest swim
6 x 50 freestyle with 20 seconds rest, focusing on increasing speed each 50
Cool Down (400 yards)
100 yards easy choice. Focus on bilateral breathing, is fun!
100 yards kick breaststroke on your back (knees always inside the water)
Repeat once more
Workout 2: (It sounds like a lot of you loved this workout, so it is a repeat!)
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