Beginner Swimming Plan - Week 8

Easy, simple, highly effective entry level swimming plan

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

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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

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Workout 2: (It sounds like a lot of you loved this workout, so it is a repeat!)