BEGINNERS SWIMMING ROUTINES

This guide is for those who now the basics about swimming and can already swim atleast a few laps. To understand more about the basics of physical activity read 'Understanding Activity Levels' in the 'Fit Aussie Guide'. You should also read the introductory 'Swimming guide' link to understand what some of the descriptive words below mean.

The sessions below are simply a guide to understand how swimming sessions are constructed. Adjust these sessions to suit your level of ability (if you are only up to 300m sessions, cut each variable in half). If unsure seek advice of your trainer or health professional.

 
500-600M SWIM SQUADS

 

Warm up
200m
25m free / 25m form (x4)
Drill
100m
50m Stroke count (x2)
Core
200m
Time how long it takes (and remember it and aim to get faster in later sessions)
C'down
100m
Breast stroke

 

Warm up
100m
25 free / 25 form
100m
Kick
Drill
100m
25m 10 beat kick / 25m 6 beat kick
Core
200m
4 x 50m leaving every 3 minutes (lower this time by 5 seconds each time you do it - until it becomes a nice solid session for you)
C'down
100m
Back stroke

 

Warm up
200m
50 kick / 100 free / 50 kick
Drill
100m
25m 10 beat kick / 25m 6 beat kick
Core
200m

50m (first 1/4 solid - the rest easy then rest)

50m (first 1/2 solid - the rest easy then rest)

50m (first 3/4 solid - the rest easy then rest)

50m (all solid)
C'down
100m
25m porpose / 25m back (x2)

 

Warm up
200m
50 kick / 100 free / 50 kick
Drill
100m
25m 10 beat kick / 25m 6 beat kick (x2)
Core
200m

200m non stop (first 50m easy / second 50m moderate / third 50m solid / last 50m hard)
C'down
100m
25m porpose / 25m back (x2)

 

Warm up
200m
100 free / 100 form
Drill
100m

50m hypoxic - 2 strokes extra per breath above your normal rate (x2)

Core
200m

50m negatives - get faster as you get closer to the finish of each lap then rest (x4)

C'down
100m
25m porpose / 25m back (x2)

Stay tuned for more options and distances - coming soon.

ADVERTISED LINKS
 
... ...