So, you want to be a swimmer?

I’m a little biased.  I’ll admit it.

I love the sport of swimming.  I swam for about 11 years and I’ve coached for close to 7.  If I’m not at home, you can usually count on me being at a pool.

With that being said, it really pains me when people say that hate swimming or they can’t do it.  I don’t know if they give swimming a chance!  And, to be honest, I think there are a lot of people that think it’s a lot easier than it really is.

The truth is, swimming is hard.  There is a lot of coordination that goes into it.  (For whatever reason, I’m more coordinated in the water than on land.)  But, you can do it!  You just have to ease yourself into it.

So, I decided to sit down and put together a quick little six week program to get you started in the pool.  The program requires you to get in the water at least three times a week for about 30-60 minutes.  The workouts are very general, but be sure to mix up the strokes a little bit just for a change of pace.  The most important thing is that you try to get in the water about three times a week.

If possible, try to get someone to look at your stroke.  Maybe you know a swim coach or a swim instructor.  Or, there is someone at your gym that can help you.  If you’re stroke is off, you could hurt your shoulders or another part of your body.  Or, you could be working a lot harder than you need to.  The bottom line is that stroke technique is very important.

If there isn’t anyone available, try to work on a few drills.  Watch a few videos of good swimmers and watch how they swim.  Take a look at a few websites for a few drills.  I love Swim Network and Flo Swimming.  It is always helpful to go with someone else so they can let you know if your stroke doesn’t look quite right.

Make this program your own.  Mix it up, change things around.  This is just a rough blueprint of what a beginner swim program can look like.

Week One:

During week one, we just want to build up some endurance.  Nothing fancy – just swimming.

Warmup: 100 swim, 100 kick

6 X 50 kick (use a kick board if they are available) on :15 seconds rest

8 X 50 swim on :20 seconds rest

1 X 200 swim – just try to finish this without stopping.  If you have to stop, simply take a brief break and keep going.

6 X 25 swim on :10 rest – try to increase your pace a little more

Easy 100 cool down

Week Two

This week, we’re going to step up the yardage just a little bit.  If you’re still having trouble with week one’s workout, stick with week one.  Don’t rush into it!

Warmup: 200 swim, 100 kick, 100 pull (with a pull buoy or just cross your ankles – or, just swim another 100)

8 X 25 kick on :20 seconds rest (I like to do two of each stroke)

4 X 100 swim on :20 seconds rest

6 X 50 swim on :10 rest – pick up the pace on these!

Easy 200 cool down

Week 3

Warmup: 200 swim, 200 pull, 100 kick

8 X 50 swim on : 15 seconds rest

1 X 300 pull (use pull buoy or cross your ankles)

10 minute swim – try to continue for the whole time without stopping!  See how many lengths you can swim and challenge yourself to swim one more the next time you swim!

8 X 25 kick on :10 seconds rest – pick up the pace!!

Easy 200 cool down

Week Four

Warmup: 200 swim, 200 pull, 200 kick

6 X 75 on :15 seconds rest (I like to do the middle 25 a different stroke)

2 X 200 swim on :20 seconds rest

6 X 50 pull on :15 seconds rest

1 X 500 swim – challenge yourself to do this without stopping.  🙂

Easy 200 cool down

Week Five

Warmup: 300 swim, 200 pull, 200 kick

12 X 50 swim on :15 seconds rest

6 X 100 swim on :15 seconds rest (build your speed so your last 25 is your fastest)

8 X 50 kick on :15 seconds rest

3 X 200 swim on :15 seconds rest (work on strong strokes, get the most distance per stroke that you can!)

8 X 25 kick on :10 seconds rest (push yourself!!)

Easy 200 cool down

Week Six

Warmup: 400 swim, 200 pull, 200 kick

6 X 100 swim on :15 seconds rest

8 X 50 kick on :10 rest

4 X 200 swim on :15 seconds rest (get that distance per stroke!)

10 minute swim – see how far you’ve come!

8 X 25 sprint on :10 seconds rest

Easy 200 cool down

If you’ve finished the program and want some more, take a look at something that I put together for my high school swimmers a few years ago.  It gives a variety of sets that you can put together to create a workout.  Have fun with it! You can find the pdf here:  OffSeasonSwim

Let me know what you think!  Or, let me know if you have any questions at all.  Have fun!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: