Beginner: Program 1 Our beginner swim workouts are designed to get you into or back in the pool. They are around 10 to 14 laps in the 50m pool or double that in the 25m pool and designed to help you build some swim stamina and get that feel for the water. Work through our beginner sessions at your own pace. When you feel you are ready for a regular routine then you might be ready to move to the intermediate sessions with a few more laps. Your Workout Level WARM UP MAIN SET Beginner Intermediate Advanced 4 X 25M STROKE HINTS & TIPS Easy pace. Stroke of choice. Choose the stroke you feel most comfortable with. 8 X 25M STROKE HINTS & TIPS Moderate pace, Take 15 secs rest in between each one. Stroke of choice. Choose the stroke you feel most comfortable with. 2 X 25M STROKE HINTS & TIPS Easy pace. Stroke of choice. Choose the stroke you feel most comfortable with. 2 X 75M Steady pace, Take 30 secs rest in between each one. 4 X 25M Moderate pace, Take 30 secs rest in between each one. COOL DOWN WORKOUT TOTAL 600M Please consult with a professional healthcare provider before starting any exercise program, especially if you maybe suffering from a medical condition or if you are pregnant. Consider if your swimming ability is suitable for your environment, please take caution in open water, choose a supervised facility and never swim alone. Beginner: Program 2 Our beginner swim workouts are designed to get you into or back in the pool. They are around 10 to 14 laps in the 50m pool or double that in the 25m pool and designed to help you build some swim stamina and get that feel for the water. Work through our beginner sessions at your own pace. When you feel you are ready for a regular routine then you might be ready to move to the intermediate sessions with a few more laps. Your Workout Level WARM UP MAIN SET Beginner Intermediate Advanced 8 X 25M STROKE HINTS & TIPS Easy pace. Take 30 secs rest in between each one. Stroke of choice. Choose the stroke you feel most comfortable with. 8 X 25M STROKE HINTS & TIPS Moderate pace, Take 10 secs rest in between each one. Stroke of choice. Choose the stroke you feel most comfortable with. 2 X 25 M STROKE HINTS & TIPS Easy pace. Stroke of choice. Choose the stroke you feel most comfortable with. 2 X 100M Steady pace, Take 15 secs rest in between each one. COOL DOWN WORKOUT TOTAL 650M Please consult with a professional healthcare provider before starting any exercise program, especially if you maybe suffering from a medical condition or if you are pregnant. Consider if your swimming ability is suitable for your environment, please take caution in open water, choose a supervised facility and never swim alone. Beginner: Program 3 Our beginner swim workouts are designed to get you into or back in the pool. They are around 10 to 14 laps in the 50m pool or double that in the 25m pool and designed to help you build some swim stamina and get that feel for the water. Work through our beginner sessions at your own pace. When you feel you are ready for a regular routine then you might be ready to move to the intermediate sessions with a few more laps. Your Workout Level WARM UP MAIN SET Beginner Intermediate Advanced 4 X 50M STROKE HINTS & TIPS Easy pace. Take 30 secs rest in between each one. Stroke of choice. Choose the stroke you feel most comfortable with. 8 X 25M STROKE HINTS & TIPS Moderate pace, Take 15 secs rest in between each one. Stroke of choice. Choose the stroke you feel most comfortable with. 1 X 50M STROKE HINTS & TIPS Easy pace. Stroke of choice. Choose the stroke you feel most comfortable with. 2 X 100M Steady pace, Take 30 secs rest in between each one. 4 X 25M Moderate pace, Take 15 secs rest in between each one. COOL DOWN WORKOUT TOTAL 750M Please consult with a professional healthcare provider before starting any exercise program, especially if you maybe suffering from a medical condition or if you are pregnant. Consider if your swimming ability is suitable for your environment, please take caution in open water, choose a supervised facility and never swim alone. Beginner: Program 4 Our beginner swim workouts are designed to get you into or back in the pool. They are around 10 to 14 laps in the 50m pool or double that in the 25m pool and designed to help you build some swim stamina and get that feel for the water. Work through our beginner sessions at your own pace. When you feel you are ready for a regular routine then you might be ready to move to the intermediate sessions with a few more laps. Your Workout Level WARM UP MAIN SET 4 X 25M Beginner Intermediate Advanced STROKE HINTS & TIPS Stroke of choice. Think about long strong gliding arm strokes. 4 X 25M STROKE HINTS & TIPS Keep abs tight and kick Stroke of choice. from the hip. 4 X 25M Strong kicks with feet turned out. 4 X 25M Keep abs tight and kick from the hip. 4 X 25M Use a kickboard or put your hands by your sides. Use your kick only to move through the water. COOL DOWN 4 X 25M STROKE HINTS & TIPS Gradually reduce the Stroke of choice. Choose the stroke you feel most comfortable with. heartrate and heavy breathing. WORKOUT TOTAL 600M Please consult with a professional healthcare provider before starting any exercise program, especially if you maybe suffering from a medical condition or if you are pregnant. Consider if your swimming ability is suitable for your environment, please take caution in open water, choose a supervised facility and never swim alone. Beginner: Program 5 Our beginner swim workouts are designed to get you into or back in the pool. They are around 10 to 14 laps in the 50m pool or double that in the 25m pool and designed to help you build some swim stamina and get that feel for the water. Work through our beginner sessions at your own pace. When you feel you are ready for a regular routine then you might be ready to move to the intermediate sessions with a few more laps. Your Workout Level WARM UP MAIN SET Beginner Intermediate Advanced 4 X 25M STROKE HINTS & TIPS Easy pace. Stroke of choice. Choose the stroke you feel most comfortable with. 8 X 25M STROKE HINTS & TIPS Easy pace. Stroke of choice. Choose the stroke you feel most comfortable with. 5 X 25M STROKE HINTS & TIPS Easy pace. Stroke of choice. Choose the stroke you feel most comfortable with. 2 X 25M Fast. Take 30 secs rest in between each one. 8 X 25M Moderate pace, Take 20 secs rest in between each one. COOL DOWN WORKOUT TOTAL 750M Please consult with a professional healthcare provider before starting any exercise program, especially if you maybe suffering from a medical condition or if you are pregnant. Consider if your swimming ability is suitable for your environment, please take caution in open water, choose a supervised facility and never swim alone. Beginner: Program 6 Our beginner swim workouts are designed to get you into or back in the pool. They are around 10 to 14 laps in the 50m pool or double that in the 25m pool and designed to help you build some swim stamina and get that feel for the water. Work through our beginner sessions at your own pace. When you feel you are ready for a regular routine then you might be ready to move to the intermediate sessions with a few more laps. Your Workout Level WARM UP Beginner Intermediate Advanced 8 X 25M STROKE HINTS & TIPS Easy pace. Take 20 secs rest in between each one. Stroke of choice. Choose the stroke you feel most comfortable with. 6 X 25M STROKE HINTS & TIPS Fast pace. Take 30 secs Stroke of choice. Choose the stroke you feel most comfortable with. 4 X 25M STROKE HINTS & TIPS Easy pace. Stroke of choice. Choose the stroke you feel most comfortable with. 4 X 25M Easy pace. Take 20 secs rest in between each one. MAIN SET rest in between each one. 2 X 25M Kick. Take 20 secs rest in between each one. COOL DOWN WORKOUT TOTAL 600M Please consult with a professional healthcare provider before starting any exercise program, especially if you maybe suffering from a medical condition or if you are pregnant. Consider if your swimming ability is suitable for your environment, please take caution in open water, choose a supervised facility and never swim alone.
