Over the next few weeks, I’ll post a series of workouts to assist you to improve your swimming. These sessions are targeted toward beginners who are just getting started with swimming but can comfortably swim a few lengths without stopping.
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The previous weeks session can be found here:
Session Thirteen
- 400m W/U;
- 25m, 5sec RI;
- 50m, 10sec RI;
- 75m, 10sec RI;
- 100m, 15sec RI;
- 125m, 15sec RI;
- 150m, 20sec RI;
- 125m, 15sec RI;
- 100m, 15sec RI;
- 75m, 10sec RI;
- 50m, 10sec RI;
- 25m;
- 100m C/D
Start this session by swimming 400m Warm Up (WU). 400m is 16 lengths in a standard 25m pool which is the most common sort of public pool in New Zealand. For the warm-up feel free to swim any stroke you wish and stop at any of the ends to stretch or take a break.
After you’ve done the warm-up takes a short rest and get yourself ready to swim the next set.
The main set is a pyramid set. Start off by swimming 25m and then take a five-second Rest Interval (RI). The next rep is 50m with a ten-second Rest Interval (RI). Following on from that is a 75m rep with a ten-second Rest Interval (RI), then 100m with a 15-second Rest Interval (RI), and 125m with a 15-second Rest Interval (RI), 150m 20-second Rest Interval (RI). Then commence the descent down the other side of the pyramid 125m with a 15-second Rest Interval (RI), then 100m with a 15-second Rest Interval (RI), 75m rep with a ten-second Rest Interval (RI), 50m with a ten-second Rest Interval (RI), then finish with a 25m rep.
Then it’s time for a 100m Cool Down (CD). Unlike the previous sets which have to be freestyle, the cooldown (like the warm-up) can be any stroke you wish to swim. You can also stop and rest after any length. I encourage you to stop and stretch during the cool-down.
I am the Head Coach & Director of Qwik Kiwi Coaching.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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If you enjoyed this workout, here is a similar session I published 6 months ago.
Saturday Swim Session: Broken 200’s
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