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Swimming Plan For Beginners


I am a fan of the Couch to 5k program for helping people get up off their couches and out onto the streets. I also like the Beginner Bike Plan for preparing folks for endurance biking. Now I bring you a plan to get you in the pool, since swimming indoors is a great Winter workout.

Swimming, like running and biking, takes time to build up the endurance and strength needed for lengthy workouts. With running, the first benchmark is a 5k, and with swimming it is a swimmer's mile, which is 1,650 yards (1,500 meters), not 1,760 yards like a normal mile.

I found this wonderful program created by Ruth Kazez. Her Zero to 1650: A Mile in Six Weeks plan is totally doable, all it needs is you . . . and a pool.

To see an example of the workout you should do three times in your first week at the pool, just read more.


Distance Rest Repeat Total
100 yards 12 breaths 4 sets 400 yards
50 yards 8 breaths 4 sets 200 yards
25 yards 4 breaths 4 sets 100 yards
Grand Total 700 yards

Most pools are 25 yards long, so this workout would be 14 laps, or 28 lengths. Doable, right? Each week you add 50 to 200 yards to your workout. You slowly build up your endurance. Breaks in between swim sets are generally part of a swimming fitness plan. Plus, this is similar to the beginning running programs that mix walking with running.

Source

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