A Swimming Programme for Beginners

By Claire Browse

Always have a plan for your workout. The standard for a minimum level of fitness would be 12-20 minutes of swimming at a consistently elevated heart rate. So the first short range goal will be 400 meters building up to 1500 meters in a period of twelve weeks.

Keep the strokes long and relaxed
Even pacing will conserve energy
Concentrate on getting as much distance per stroke as you can
Keep your kicks small and moderate
Develop good breathing technique – remember to exhale completely with your face in the water before rolling to the side to breathe

Beginner swim schedules

Beginner Programme 1 – 450 meters

Emphasis: building endurance and proper technique in freestyle

9 x 50 meters, with 40 seconds rest after each 50 meters

1-2 concentrate on long strokes
3-4 concentrate on proper breathing
5-6 concentrate on small kicks
7-9 concentrate on smooth even pace

Beginner Programme 2 – 450 meters

Emphasis: Building endurance, leg conditioning

6 x 75 meters, with 30 seconds rest after each 75 meters

3 x 75 meters freestyle
1 x 75 meters kick free, with board
2 x 75 freestyle, progressive (each length becomes increasingly faster than the preceding length)

Advanced swim schedules

Advanced Programme 1 – 2,200 meters

1 x 300 warm up
6 x 100 main set (alternate 100 freestyle then 100 fly/back/breast)
10 x 50 pull (alternate 2 pull freestyle/2 choice swim)
10 x 50 kick (alternate 2 kick freestyle/2 choice swim)
1 x 300 swim down

Advanced Programme 2 – 2,200 meters

3 x 150 warm up (150 freestyle/150 choice/150 freestyle)
10 x 100 main set (10 seconds rest after each 100)
6 x 75 kick (25 easy/25 sprint/25 easy)
1 x 300 swim down