Home > Fitness > Getting Started 05 March 2013 Swimming Beginner - 600m in 6 weeks At completion you will be able to swim more than 600m. 0 Pin It take a Flexibility test » Start A blog » Join Forums » Ask Fitness Expert » 5 moves to get sweaty together Extreme pull-ups Programme rating and information Level: Beginner, Men & Women. Where: In a swimming pool at home or in a gym. Exercise components: Cardiovascular (swimming) and stretches Weeks: 6 Sessions per week: 4 cardiovascular sessions and stretches. At completion: You will be able to swim more than 600m.WEEK 1MondayFull body stretchSwim Total: 250m1 x 50m Freestyle at relaxed pace2 x 25m Freestyle at faster pace. Rest intervals: 60 sec1 x 50m Freestyle at relaxed pace. Rest intervals: 60 secKick 2 x 25m Freestyle. Rest intervals: 45 sec1 x 50m Freestyle at relaxed paceWednesdayLower body stretchSwim Total: 200m1 x 50m Freestyle easy. Rest intervals: 60 secKick 1 x 25m Freestyle with a board. Rest intervals: 45 secKick 1 x 25m Freestyle at a relatively fast pace.1 x 50m Freestyle easy. Rest intervals: 60 sec1 x 25m Freestyle FAST. Rest intervals: 30 sec1 x 25m Freestyle easyFridayQuick stretchSwim Total: 250m1 x 50m Freestyle easy. Rest intervals: 60 secPull 1 x 25m Freestyle easy. Try to breathe every third stroke. Rest intervals: 60 secKick 1 x 25 Freestyle steady pace. Rest intervals: 60 sec 1 x 25m of another stroke. Rest intervals: 60 sec4 x 25m Freestyle at a consistent pace. Rest intervals: 45 sec per 25m1 x 25m easy to recover any strokeSaturdayFull body stretchSwim Total: 250m1 x 200m Freestyle. Swim the first 100m easy, speed up a little between 100m and 150m, then from 150m to 200m swim at a faster pace again, but keep it consistent. Rest: 2 - 3 min1 x 25m fast of any strokes.1 x 25 min easy to recoverWEEK 2MondayFull body stretchSwim Total: 300m1 x 50m Freestyle at relaxed pace. Rest intervals: 45 secPull 2 x 25m Freestyle - try breathing every third arm cycle. Rest interval: 45 secKick 1 x 50m Freestyle at steady pace. Rest interval: 45 sec4 x 25m Freestyle at faster but even pace throughout. Rest intervals: 45 sec. Try to speed up a little on the last 2 x 25m's1 x 50m Freestyle easy - this is recovery so do some other strokesWednesdayLower body stretchSwim Total: 300m1 x 100m Freestyle. Rest intervals: 45 sec1 x 50m Freestyle at a faster pace than the 100m. Rest intervals: 45 sec1 x 25m Freestyle at a faster pace than the 50m. Rest intervals: 60 secKick 3 x 25m choice stroke at steady pace. Rest intervals: 30 secSwim 1 x 50m easy, choice strokes.FridayQuick stretchSwim Total: 300m1 x 100m Freestyle easy. Rest intervals: 60 secPull 2 x 25m Freestyle. Try to breathe every third arm cycle. Rest intervals: 60 sec2 x 25m Freestyle, first 25m easy, second 25m faster. Rest intervals: 60 sec2 x 25m Freestyle as fast as possible. Rest intervals: 60 sec1 x 50m easy choice strokesSaturdayFull body stretchSwim Total: 250mThe Test Set1 x 100m Freestyle easy. Rest intervals: 60 sec2 x 50m Freestyle - try keep even splits to balance your time on each 50m. Rest intervals: 20 sec1 x 50m easy mixed strokes for recoveryWEEK 3MondayFull body stretchSwim Total: 350m1 x 100m Freestyle at warm-up pace. Rest intervals: 60 sec2 x 25m Freestyle at a faster but comfortable pace. Rest intervals: 60 secKick 2 x 50m Freestyle at steady pace. Rest interval: 60 sec. 2 x 25m Freestyle at fast pace but not sprinting. Rest intervals: 30 sec. 1 x 50m Freestyle easy - this is recovery so do some other strokesWednesdayLower body stretchSwim Total: 400m1 x 100m Freestyle warm-up. Rest intervals: 60 sec4 x 25m Freestyle. No1 - easy, No2 - faster, No 3 - faster, No 4 - faster but not a sprint. Rest intervals: 30 sec (this is called descending in each 1 x 25)Drill 2 x 25m Freestyle. rest intervals: 45 sec4 x 25m Freestyle. Start easier at No1 and get faster to No4 (called descending). Rest intervals: 45 sec.Swim: 1 x 50m easyFridayQuick stretchSwim1 x 100m Freestyle warm-up. rest intervals: 60 secPull 1 x 50m Freestyle. Try to breathe every third arm cycle. Rest intervals: 45 sec.Kick 1 x 50m Freestyle steady pace. Rest intervals: 45 sec4 x 25m Freestyle. Hold comfortable pace on no's 1-2 and speeding up on no's 5 - 8. Rest intervals: 45 sec1 x 50m easy for recoverySaturdayFull body stretchSwim Total: 300mTest yourself in this session and try to remember your times on te 50m swims.1 x 50m freestyle warm-up. Rest intervals: 60 sec4 x 50 m freestyle. Rest intervals: 60 secRemember your times on this set.1 x 50m easy recovery. Mix strokes hereWEEK 4MondayFull body stretchSwim Total: 350m1 x 100m Freestyle. Rest intervals: 60 secPull 1 x 50m Freestyle. Breathe every 3rd stroke. Rest intervals: 45 sec.Kick 1 x 50m Freestyle. Keep legs as loose as possible. Rest intervals: 30 secDrill 2 x 25m Catch-up Freestyle (concentrate on full strokes). Rest intervals: 30 sec2 x 50m Freestyle descending. Start off really easy and go a little faster on each 25m swim, ending with the last 25m at a good strong pace but not at maximum effort. Rest intervals: 45 sec.1 x 50m recovery any strokes.WednesdayLower body stretchSwim Total: 375m1 x 100m Freestyle easy. Rest intervals: 60 sec3 x 25m Freestyle. Do the first 25m freestyle catch-up and then 25m full stroke. Rest intervals: 30 sec. This is done easy.1 x 50m Freestyle easy concentrating on distance per stroke. Rest intervals: 50 sec.1 x 50m Freestyle, slightly faster. Rest intervals: 40 sec.1 x 25m Freestyle, slightly faster than the 50m. Rest intervals: 30 sec1 x 25m Freestyle fast. Rest intervals: 60 sec1 x 50m easy other strokesFridayQuick stretchSwim Total: 300m1 x 100m Freestyle, really easy. Rest intervals: 90 secDrill 2 x 25m Freestyle catch-up. Rest intervals: 30 sec2 x 25m Freestyle. Sprint at maximum speed with as little breathing as possible. Rest intervals: 45 sec1 x 100m Freestyle really easyWEEK 5MondayFull body stretchSwim Total: 400m1 x 100 m Freestyle at warm-up pace. Rest intervals: 60 sec4 x 25 m Freestyle at a faster but comfortable pace. Rest interval: 60 secKick 2 x 50 m Freestyle at steady pace. Rest intervals: 60 sec2 x 25 m Freestyle at fast pace but not sprinting. Rest intervals: 30 sec1 x 50 m `Freestyle easy – this is recovery so do some other strokesWednesdayLower body stretchSwim Total: 350m- 1 x 50m Freestyle warm-up. Rest intervals: 60 sec- 4 x 25m Freestyle. No1 - easy, No2 - faster, No3 - faster, No4 - faster but not a sprint. Rest intervals: 30 sec (this is called descending in each 1 x 25).- Drill 2 x 25m Freestyle. Rest intervals: 45 sec- 4 x 25 m Freestyle. Start easier at No1 and get faster to No4 (called descending). Rest intervals: 45 sec- Swim 1 x 50m easyFridayQuick stretchSwim Total: 350m- 1 x 50m Freestyle warm-up. Rest intervals: 60 sec- Pull 1 x 50m Freestyle. Try to breathe every third arm cycle. Rest intervals: 45 sec- Kick 1 x 50m Freestyle steady pace. Rest intervals: 45 sec- 6 x 25 Freestyle. Hold comfortable pace on no’s 1-2 and speed up on no’s 5-8. Rest intervals: 45 sec- 1 x 50m easy for recovery.SaturdayFull body stretchSwim Total: 500mTest yourself in this session and try to remember your times on the 25m swims2 x 25m Freestyle warm-up. Rest intervals: 60 sec.8 x 50m Freestyle. Rest intervals: 60 sec. Remember your times on this set.1 x 50m easy recovery. Mix strokes hereWEEK 6MondayFull body stretchSwim Total = 400m- 1 x 100m Freestyle. Rest intervals: 60 sec- Pull 1 x 50m Freestyle. Breathe every 3rd stroke. Rest intervals: 45 sec- Kick 2 x 25m Freestyle. keep legs as loose as possible. Rest interval: 30 sec- Drill 2 x 25m Catch-up freestyle (concentrate on full strokes). Rest interval: 30 sec4 x 25m Freestyle descending. Start off really easy and go a little faster on each 25m swim, ending with the last 25m at a good strong pace but not at maximum effort. Rest interval: 45 sec.1 x 50m recovery any strokesWednesdayFull body stretchSwim Total: 400m- 1 x 50m Freestyle easy. Rest interval: 60 sec- 6 x 25m Freestyle. Do the first 25m freestyle catch-up and then full stroke. Rest interval: 30 sec. This is done easy- 2 x 25m Freestyle easy, concentrating on distance per stroke. Rest interval: 50 sec- 2 x 25m Freestyle, slightly faster than the previous. Rest interval: <30 sec> - 2 x 25m Freestyle fast. Rest interval: 60 sec- 1 x 50m easy other strokesFridayFull body stretchSwim Total: 600m- 1 x 200m Freestyle really easy. Rest interval: 90 sec.- Drill 6 x 25m Freestyle catch-up. Rest intervals: 30 sec.- 2 x 25 any other stroke really easy.- 4 x 25m Freestyle. Sprint at maximum speed with as little breathing as possible. Rest intervals: 45 sec.- 1 x 100m Freestyle really easy. 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0 Pin It take a Flexibility test » Start A blog » Join Forums » Ask Fitness Expert » 5 moves to get sweaty together Extreme pull-ups Programme rating and information Level: Beginner, Men & Women. Where: In a swimming pool at home or in a gym. Exercise components: Cardiovascular (swimming) and stretches Weeks: 6 Sessions per week: 4 cardiovascular sessions and stretches. At completion: You will be able to swim more than 600m.WEEK 1MondayFull body stretchSwim Total: 250m1 x 50m Freestyle at relaxed pace2 x 25m Freestyle at faster pace. Rest intervals: 60 sec1 x 50m Freestyle at relaxed pace. Rest intervals: 60 secKick 2 x 25m Freestyle. Rest intervals: 45 sec1 x 50m Freestyle at relaxed paceWednesdayLower body stretchSwim Total: 200m1 x 50m Freestyle easy. Rest intervals: 60 secKick 1 x 25m Freestyle with a board. Rest intervals: 45 secKick 1 x 25m Freestyle at a relatively fast pace.1 x 50m Freestyle easy. Rest intervals: 60 sec1 x 25m Freestyle FAST. Rest intervals: 30 sec1 x 25m Freestyle easyFridayQuick stretchSwim Total: 250m1 x 50m Freestyle easy. Rest intervals: 60 secPull 1 x 25m Freestyle easy. Try to breathe every third stroke. Rest intervals: 60 secKick 1 x 25 Freestyle steady pace. Rest intervals: 60 sec 1 x 25m of another stroke. Rest intervals: 60 sec4 x 25m Freestyle at a consistent pace. Rest intervals: 45 sec per 25m1 x 25m easy to recover any strokeSaturdayFull body stretchSwim Total: 250m1 x 200m Freestyle. Swim the first 100m easy, speed up a little between 100m and 150m, then from 150m to 200m swim at a faster pace again, but keep it consistent. Rest: 2 - 3 min1 x 25m fast of any strokes.1 x 25 min easy to recoverWEEK 2MondayFull body stretchSwim Total: 300m1 x 50m Freestyle at relaxed pace. Rest intervals: 45 secPull 2 x 25m Freestyle - try breathing every third arm cycle. Rest interval: 45 secKick 1 x 50m Freestyle at steady pace. Rest interval: 45 sec4 x 25m Freestyle at faster but even pace throughout. Rest intervals: 45 sec. Try to speed up a little on the last 2 x 25m's1 x 50m Freestyle easy - this is recovery so do some other strokesWednesdayLower body stretchSwim Total: 300m1 x 100m Freestyle. Rest intervals: 45 sec1 x 50m Freestyle at a faster pace than the 100m. Rest intervals: 45 sec1 x 25m Freestyle at a faster pace than the 50m. Rest intervals: 60 secKick 3 x 25m choice stroke at steady pace. Rest intervals: 30 secSwim 1 x 50m easy, choice strokes.FridayQuick stretchSwim Total: 300m1 x 100m Freestyle easy. Rest intervals: 60 secPull 2 x 25m Freestyle. Try to breathe every third arm cycle. Rest intervals: 60 sec2 x 25m Freestyle, first 25m easy, second 25m faster. Rest intervals: 60 sec2 x 25m Freestyle as fast as possible. Rest intervals: 60 sec1 x 50m easy choice strokesSaturdayFull body stretchSwim Total: 250mThe Test Set1 x 100m Freestyle easy. Rest intervals: 60 sec2 x 50m Freestyle - try keep even splits to balance your time on each 50m. Rest intervals: 20 sec1 x 50m easy mixed strokes for recoveryWEEK 3MondayFull body stretchSwim Total: 350m1 x 100m Freestyle at warm-up pace. Rest intervals: 60 sec2 x 25m Freestyle at a faster but comfortable pace. Rest intervals: 60 secKick 2 x 50m Freestyle at steady pace. Rest interval: 60 sec. 2 x 25m Freestyle at fast pace but not sprinting. Rest intervals: 30 sec. 1 x 50m Freestyle easy - this is recovery so do some other strokesWednesdayLower body stretchSwim Total: 400m1 x 100m Freestyle warm-up. Rest intervals: 60 sec4 x 25m Freestyle. No1 - easy, No2 - faster, No 3 - faster, No 4 - faster but not a sprint. Rest intervals: 30 sec (this is called descending in each 1 x 25)Drill 2 x 25m Freestyle. rest intervals: 45 sec4 x 25m Freestyle. Start easier at No1 and get faster to No4 (called descending). Rest intervals: 45 sec.Swim: 1 x 50m easyFridayQuick stretchSwim1 x 100m Freestyle warm-up. rest intervals: 60 secPull 1 x 50m Freestyle. Try to breathe every third arm cycle. Rest intervals: 45 sec.Kick 1 x 50m Freestyle steady pace. Rest intervals: 45 sec4 x 25m Freestyle. Hold comfortable pace on no's 1-2 and speeding up on no's 5 - 8. Rest intervals: 45 sec1 x 50m easy for recoverySaturdayFull body stretchSwim Total: 300mTest yourself in this session and try to remember your times on te 50m swims.1 x 50m freestyle warm-up. Rest intervals: 60 sec4 x 50 m freestyle. Rest intervals: 60 secRemember your times on this set.1 x 50m easy recovery. Mix strokes hereWEEK 4MondayFull body stretchSwim Total: 350m1 x 100m Freestyle. Rest intervals: 60 secPull 1 x 50m Freestyle. Breathe every 3rd stroke. Rest intervals: 45 sec.Kick 1 x 50m Freestyle. Keep legs as loose as possible. Rest intervals: 30 secDrill 2 x 25m Catch-up Freestyle (concentrate on full strokes). Rest intervals: 30 sec2 x 50m Freestyle descending. Start off really easy and go a little faster on each 25m swim, ending with the last 25m at a good strong pace but not at maximum effort. Rest intervals: 45 sec.1 x 50m recovery any strokes.WednesdayLower body stretchSwim Total: 375m1 x 100m Freestyle easy. Rest intervals: 60 sec3 x 25m Freestyle. Do the first 25m freestyle catch-up and then 25m full stroke. Rest intervals: 30 sec. This is done easy.1 x 50m Freestyle easy concentrating on distance per stroke. Rest intervals: 50 sec.1 x 50m Freestyle, slightly faster. Rest intervals: 40 sec.1 x 25m Freestyle, slightly faster than the 50m. Rest intervals: 30 sec1 x 25m Freestyle fast. Rest intervals: 60 sec1 x 50m easy other strokesFridayQuick stretchSwim Total: 300m1 x 100m Freestyle, really easy. Rest intervals: 90 secDrill 2 x 25m Freestyle catch-up. Rest intervals: 30 sec2 x 25m Freestyle. Sprint at maximum speed with as little breathing as possible. Rest intervals: 45 sec1 x 100m Freestyle really easyWEEK 5MondayFull body stretchSwim Total: 400m1 x 100 m Freestyle at warm-up pace. Rest intervals: 60 sec4 x 25 m Freestyle at a faster but comfortable pace. Rest interval: 60 secKick 2 x 50 m Freestyle at steady pace. Rest intervals: 60 sec2 x 25 m Freestyle at fast pace but not sprinting. Rest intervals: 30 sec1 x 50 m `Freestyle easy – this is recovery so do some other strokesWednesdayLower body stretchSwim Total: 350m- 1 x 50m Freestyle warm-up. Rest intervals: 60 sec- 4 x 25m Freestyle. No1 - easy, No2 - faster, No3 - faster, No4 - faster but not a sprint. Rest intervals: 30 sec (this is called descending in each 1 x 25).- Drill 2 x 25m Freestyle. Rest intervals: 45 sec- 4 x 25 m Freestyle. Start easier at No1 and get faster to No4 (called descending). Rest intervals: 45 sec- Swim 1 x 50m easyFridayQuick stretchSwim Total: 350m- 1 x 50m Freestyle warm-up. Rest intervals: 60 sec- Pull 1 x 50m Freestyle. Try to breathe every third arm cycle. Rest intervals: 45 sec- Kick 1 x 50m Freestyle steady pace. Rest intervals: 45 sec- 6 x 25 Freestyle. Hold comfortable pace on no’s 1-2 and speed up on no’s 5-8. Rest intervals: 45 sec- 1 x 50m easy for recovery.SaturdayFull body stretchSwim Total: 500mTest yourself in this session and try to remember your times on the 25m swims2 x 25m Freestyle warm-up. Rest intervals: 60 sec.8 x 50m Freestyle. Rest intervals: 60 sec. Remember your times on this set.1 x 50m easy recovery. Mix strokes hereWEEK 6MondayFull body stretchSwim Total = 400m- 1 x 100m Freestyle. Rest intervals: 60 sec- Pull 1 x 50m Freestyle. Breathe every 3rd stroke. Rest intervals: 45 sec- Kick 2 x 25m Freestyle. keep legs as loose as possible. Rest interval: 30 sec- Drill 2 x 25m Catch-up freestyle (concentrate on full strokes). Rest interval: 30 sec4 x 25m Freestyle descending. Start off really easy and go a little faster on each 25m swim, ending with the last 25m at a good strong pace but not at maximum effort. Rest interval: 45 sec.1 x 50m recovery any strokesWednesdayFull body stretchSwim Total: 400m- 1 x 50m Freestyle easy. Rest interval: 60 sec- 6 x 25m Freestyle. Do the first 25m freestyle catch-up and then full stroke. Rest interval: 30 sec. This is done easy- 2 x 25m Freestyle easy, concentrating on distance per stroke. Rest interval: 50 sec- 2 x 25m Freestyle, slightly faster than the previous. Rest interval: <30 sec> - 2 x 25m Freestyle fast. Rest interval: 60 sec- 1 x 50m easy other strokesFridayFull body stretchSwim Total: 600m- 1 x 200m Freestyle really easy. Rest interval: 90 sec.- Drill 6 x 25m Freestyle catch-up. Rest intervals: 30 sec.- 2 x 25 any other stroke really easy.- 4 x 25m Freestyle. Sprint at maximum speed with as little breathing as possible. Rest intervals: 45 sec.- 1 x 100m Freestyle really easy. More in Fitness 10 world records to inspire your healthy living More: FitnessGetting Started