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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 1
Monday
Full body stretch
Swim Total: 250m
1 x 50m Freestyle at relaxed pace
2 x 25m Freestyle at faster pace. Rest intervals: 60 sec
1 x 50m Freestyle at relaxed pace. Rest intervals: 60 sec
Kick 2 x 25m Freestyle. Rest intervals: 45 sec
1 x 50m Freestyle at relaxed pace
Wednesday
Lower body stretch
Swim Total: 200m
1 x 50m Freestyle easy. Rest intervals: 60 sec
Kick 1 x 25m Freestyle with a board. Rest intervals: 45 sec
Kick 1 x 25m Freestyle at a relatively fast pace.
1 x 50m Freestyle easy. Rest intervals: 60 sec
1 x 25m Freestyle FAST. Rest intervals: 30 sec
1 x 25m Freestyle easy
Friday
Quick stretch
Swim Total: 250m
1 x 50m Freestyle easy. Rest intervals: 60 sec
Pull 1 x 25m Freestyle easy. Try to breathe every third stroke. Rest intervals: 60 sec
Kick 1 x 25 Freestyle steady pace. Rest intervals: 60 sec 1 x 25m of another stroke. Rest intervals: 60 sec
4 x 25m Freestyle at a consistent pace. Rest intervals: 45 sec per 25m
1 x 25m easy to recover any stroke
Saturday
Full body stretch
Swim Total: 250m
1 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 min
1 x 25m fast of any strokes.
1 x 25 min easy to recover
WEEK 2
Monday
Full body stretch
Swim Total: 300m
1 x 50m Freestyle at relaxed pace. Rest intervals: 45 sec
Pull 2 x 25m Freestyle - try breathing every third arm cycle. Rest interval: 45 sec
Kick 1 x 50m Freestyle at steady pace. Rest interval: 45 sec
4 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's
1 x 50m Freestyle easy - this is recovery so do some other strokes
Wednesday
Lower body stretch
Swim Total: 300m
1 x 100m Freestyle. Rest intervals: 45 sec
1 x 50m Freestyle at a faster pace than the 100m. Rest intervals: 45 sec
1 x 25m Freestyle at a faster pace than the 50m. Rest intervals: 60 sec
Kick 3 x 25m choice stroke at steady pace. Rest intervals: 30 sec
Swim 1 x 50m easy, choice strokes.
Friday
Quick stretch
Swim Total: 300m
1 x 100m Freestyle easy. Rest intervals: 60 sec
Pull 2 x 25m Freestyle. Try to breathe every third arm cycle. Rest intervals: 60 sec
2 x 25m Freestyle, first 25m easy, second 25m faster. Rest intervals: 60 sec
2 x 25m Freestyle as fast as possible. Rest intervals: 60 sec
1 x 50m easy choice strokes
Saturday
Full body stretch
Swim Total: 250m
The Test Set
1 x 100m Freestyle easy. Rest intervals: 60 sec
2 x 50m Freestyle - try keep even splits to balance your time on each 50m. Rest intervals: 20 sec
1 x 50m easy mixed strokes for recovery
WEEK 3
Monday
Full body stretch
Swim Total: 350m
1 x 100m Freestyle at warm-up pace. Rest intervals: 60 sec
2 x 25m Freestyle at a faster but comfortable pace. Rest intervals: 60 sec
Kick 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 strokes
Wednesday
Lower body stretch
Swim Total: 400m
1 x 100m Freestyle warm-up. Rest intervals: 60 sec
4 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 sec
4 x 25m Freestyle. Start easier at No1 and get faster to No4 (called descending). Rest intervals: 45 sec.
Swim: 1 x 50m easy
Friday
Quick stretch
Swim
1 x 100m 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
4 x 25m Freestyle. Hold comfortable pace on no's 1-2 and speeding up on no's 5 - 8. Rest intervals: 45 sec
1 x 50m easy for recovery
Saturday
Full body stretch
Swim Total: 300m
Test yourself in this session and try to remember your times on te 50m swims.
1 x 50m freestyle warm-up. Rest intervals: 60 sec
4 x 50 m freestyle. Rest intervals: 60 sec
Remember your times on this set.
1 x 50m easy recovery. Mix strokes here
WEEK 4
Monday
Full body stretch
Swim Total: 350m
1 x 100m Freestyle. Rest intervals: 60 sec
Pull 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 sec
Drill 2 x 25m Catch-up Freestyle (concentrate on full strokes). Rest intervals: 30 sec
2 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.
Wednesday
Lower body stretch
Swim Total: 375m
1 x 100m Freestyle easy. Rest intervals: 60 sec
3 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 sec
1 x 25m Freestyle fast. Rest intervals: 60 sec
1 x 50m easy other strokes
Friday
Quick stretch
Swim Total: 300m
1 x 100m Freestyle, really easy. Rest intervals: 90 sec
Drill 2 x 25m Freestyle catch-up. Rest intervals: 30 sec
2 x 25m Freestyle. Sprint at maximum speed with as little breathing as possible. Rest intervals: 45 sec
1 x 100m Freestyle really easy
WEEK 5
Monday
Full body stretch
Swim Total: 400m
1 x 100 m Freestyle at warm-up pace. Rest intervals: 60 sec
4 x 25 m Freestyle at a faster but comfortable pace. Rest interval: 60 sec
Kick 2 x 50 m Freestyle at steady pace. Rest intervals: 60 sec
2 x 25 m Freestyle at fast pace but not sprinting. Rest intervals: 30 sec
1 x 50 m `Freestyle easy – this is recovery so do some other strokes
Wednesday
Lower body stretch
Swim 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 easy
Friday
Quick stretch
Swim 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.
Saturday
Full body stretch
Swim Total: 500m
Test yourself in this session and try to remember your times on the 25m swims
2 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 here
WEEK 6
Monday
Full body stretch
Swim 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 sec
4 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 strokes
Wednesday
Full body stretch
Swim 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 strokes
Friday
Full body stretch
Swim 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.
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 1
Monday
Full body stretch
Swim Total: 250m
1 x 50m Freestyle at relaxed pace
2 x 25m Freestyle at faster pace. Rest intervals: 60 sec
1 x 50m Freestyle at relaxed pace. Rest intervals: 60 sec
Kick 2 x 25m Freestyle. Rest intervals: 45 sec
1 x 50m Freestyle at relaxed pace
Wednesday
Lower body stretch
Swim Total: 200m
1 x 50m Freestyle easy. Rest intervals: 60 sec
Kick 1 x 25m Freestyle with a board. Rest intervals: 45 sec
Kick 1 x 25m Freestyle at a relatively fast pace.
1 x 50m Freestyle easy. Rest intervals: 60 sec
1 x 25m Freestyle FAST. Rest intervals: 30 sec
1 x 25m Freestyle easy
Friday
Quick stretch
Swim Total: 250m
1 x 50m Freestyle easy. Rest intervals: 60 sec
Pull 1 x 25m Freestyle easy. Try to breathe every third stroke. Rest intervals: 60 sec
Kick 1 x 25 Freestyle steady pace. Rest intervals: 60 sec 1 x 25m of another stroke. Rest intervals: 60 sec
4 x 25m Freestyle at a consistent pace. Rest intervals: 45 sec per 25m
1 x 25m easy to recover any stroke
Saturday
Full body stretch
Swim Total: 250m
1 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 min
1 x 25m fast of any strokes.
1 x 25 min easy to recover
WEEK 2
Monday
Full body stretch
Swim Total: 300m
1 x 50m Freestyle at relaxed pace. Rest intervals: 45 sec
Pull 2 x 25m Freestyle - try breathing every third arm cycle. Rest interval: 45 sec
Kick 1 x 50m Freestyle at steady pace. Rest interval: 45 sec
4 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's
1 x 50m Freestyle easy - this is recovery so do some other strokes
Wednesday
Lower body stretch
Swim Total: 300m
1 x 100m Freestyle. Rest intervals: 45 sec
1 x 50m Freestyle at a faster pace than the 100m. Rest intervals: 45 sec
1 x 25m Freestyle at a faster pace than the 50m. Rest intervals: 60 sec
Kick 3 x 25m choice stroke at steady pace. Rest intervals: 30 sec
Swim 1 x 50m easy, choice strokes.
Friday
Quick stretch
Swim Total: 300m
1 x 100m Freestyle easy. Rest intervals: 60 sec
Pull 2 x 25m Freestyle. Try to breathe every third arm cycle. Rest intervals: 60 sec
2 x 25m Freestyle, first 25m easy, second 25m faster. Rest intervals: 60 sec
2 x 25m Freestyle as fast as possible. Rest intervals: 60 sec
1 x 50m easy choice strokes
Saturday
Full body stretch
Swim Total: 250m
The Test Set
1 x 100m Freestyle easy. Rest intervals: 60 sec
2 x 50m Freestyle - try keep even splits to balance your time on each 50m. Rest intervals: 20 sec
1 x 50m easy mixed strokes for recovery
WEEK 3
Monday
Full body stretch
Swim Total: 350m
1 x 100m Freestyle at warm-up pace. Rest intervals: 60 sec
2 x 25m Freestyle at a faster but comfortable pace. Rest intervals: 60 sec
Kick 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 strokes
Wednesday
Lower body stretch
Swim Total: 400m
1 x 100m Freestyle warm-up. Rest intervals: 60 sec
4 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 sec
4 x 25m Freestyle. Start easier at No1 and get faster to No4 (called descending). Rest intervals: 45 sec.
Swim: 1 x 50m easy
Friday
Quick stretch
Swim
1 x 100m 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
4 x 25m Freestyle. Hold comfortable pace on no's 1-2 and speeding up on no's 5 - 8. Rest intervals: 45 sec
1 x 50m easy for recovery
Saturday
Full body stretch
Swim Total: 300m
Test yourself in this session and try to remember your times on te 50m swims.
1 x 50m freestyle warm-up. Rest intervals: 60 sec
4 x 50 m freestyle. Rest intervals: 60 sec
Remember your times on this set.
1 x 50m easy recovery. Mix strokes here
WEEK 4
Monday
Full body stretch
Swim Total: 350m
1 x 100m Freestyle. Rest intervals: 60 sec
Pull 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 sec
Drill 2 x 25m Catch-up Freestyle (concentrate on full strokes). Rest intervals: 30 sec
2 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.
Wednesday
Lower body stretch
Swim Total: 375m
1 x 100m Freestyle easy. Rest intervals: 60 sec
3 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 sec
1 x 25m Freestyle fast. Rest intervals: 60 sec
1 x 50m easy other strokes
Friday
Quick stretch
Swim Total: 300m
1 x 100m Freestyle, really easy. Rest intervals: 90 sec
Drill 2 x 25m Freestyle catch-up. Rest intervals: 30 sec
2 x 25m Freestyle. Sprint at maximum speed with as little breathing as possible. Rest intervals: 45 sec
1 x 100m Freestyle really easy
WEEK 5
Monday
Full body stretch
Swim Total: 400m
1 x 100 m Freestyle at warm-up pace. Rest intervals: 60 sec
4 x 25 m Freestyle at a faster but comfortable pace. Rest interval: 60 sec
Kick 2 x 50 m Freestyle at steady pace. Rest intervals: 60 sec
2 x 25 m Freestyle at fast pace but not sprinting. Rest intervals: 30 sec
1 x 50 m `Freestyle easy – this is recovery so do some other strokes
Wednesday
Lower body stretch
Swim 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 easy
Friday
Quick stretch
Swim 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.
Saturday
Full body stretch
Swim Total: 500m
Test yourself in this session and try to remember your times on the 25m swims
2 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 here
WEEK 6
Monday
Full body stretch
Swim 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 sec
4 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 strokes
Wednesday
Full body stretch
Swim 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 strokes
Friday
Full body stretch
Swim 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.
