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DO THIS:TEST YOURSELFGREAT FITNESS GUIDESI WANT TO...
 SWIMMING: Intermediate - 1200m in 6 weeks
Programme information:
Level: Intermediate; Men & Women
Where: In a swimming pool at home or in the gym.
Components: Cardio (swimming) & stretches
Weeks: 6
Sessions per week: 4 x Swimming.
At completion: You will be able to swim 1200m at a medium pace, and your body will be toned.
WEEK 123456

 Monday
 
Full body stretch

Swim
1 X 200M FREESTYLE AT RELAXED PACE. REST
INTERVALS: 60 SEC
4 X 50M FREESTYLE AT A FASTER PACE. REST INTERVALS:
60 SEC
1 X 100M FREESTYLE AT A RELAXED PACE (LIKE THE
WARM-UP PACE). REST INTERVALS: 60 SEC
8 X 25M FREESTYLE AT A FASTER PACE THAN THE 50M
SWIMS ABOVE. REST INTERVALS: 45 SEC
1 X 100M FREESTYLE AT A RELAXED PACE
TOTAL: 800M
 
 Wednesday
 
Lower body stretch

Swim
1 X 400M FREESTYLE EASY. REST INTERVALS: 60 SEC
KICK 1 X 100M FREESTYLE WITH A BOARD. REST
INTERVALS: 45 SEC
KICK 4 X 25M FREESTYLE FAST. REST INTERVALS: 45
SEC
1 X 200M FREESTYLE EASY. REST INTERVALS: 60 SEC
4 X 25M FREESTYLE FAST. REST INTERVALS: 30 SEC
1 X 100M FREESTYLE EASY
TOTAL: 1000M
 
 Friday
 
Quick stretch

Swim
1 X 200M FREESTYLE EASY. REST INTERVALS: 60 SEC
PULL 1 X 200M FREESTYLE EASY. TRY BREATHE EVERY
THIRD STROKE. REST INTERVALS: 60 SEC
KICK 1 X 100M FREESTYLE STEADY PACE. REST
INTERVALS: 60 SEC
1 X 100M OF ANOTHER STROKE. REST INTERVALS: 60 SEC
8 X 25M FREESTYLE AT A CONSISTENT PACE. REST
INTERVALS: 45 SEC PER 25M
1 X 100M EASY TO RECOVER, ANY STROKE
TOTAL: 900M
 
 Saturday
 
Full body stretch

Swim
1 X 800M FREESTYLE. DURING THE DISTANCE, SWIM
THE FIRST 300M EASY, THEN SPEED UP A LITTLE
BETWEEN 300M AND 600M, THEN FROM 700 TO 800M
SWIM AT A FASTER PACE AGAIN, BUT KEEP IT
CONSISTENT. REST INTERVALS: 2 MIN
4 X 25M FAST OF ANY STROKES. REST INTERVALS: 30 SEC
1 X 100M EASY
TOTAL: 1000M
 


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