5 week training schedule for novice swimmers

 Swimming requires technique, which means that many people do not get further than a few strokes, before they hang to the side again, panting. Michael Phelps also had to start somewhere and look where he is now. In other words: just start and technology will follow with lifeguard class.

But how do you start swimming? Swimming coach Dan Bullock has drawn up a plan with which you can build up a decent (swimming) condition within 5 weeks. “Over the 5 weeks, 8 workouts are spread out,” says Bullock. “After that, you can continue swimming about 3 times a week to keep improving your technique and condition. This plan aims to boost your confidence, build muscle definition, and devour body fat. Moreover, you have discovered a new way of cardio and strength training. With the exception of week 1, use a few breaststroke lanes as a warm up and cool down.”

Week 1 (1 workout)

Dan: “For starters, it's important to be consistent. Try to find a rhythm in both your stroke and your breathing to lay a foundation for your technique. After the first few laps, you may feel like you don't need that much break, but you'll come back to that soon!”.

The workout:

With a brisk breaststroke, swim back and forth 8-12 times in a 25-meter pool. After each back and forth, rest for a minute. If you don't have a 25-meter pool nearby, adjust the number of swims back and forth to the length of the pool you're swimming in. If you end up only swimming 400 to 600 meters.

Week 2 (2 workouts)

"The first workout of this week is to determine how fit you are. In week 5, repeat this to see how much you've progressed. Keep a stopwatch handy. The second workout is to see what distance it suits you."

Workout 1: Fitness test

Make as many meters as possible in 3 minutes. Try to start fairly slowly, but gradually increase your speed. This can be spicy! The idea is that in week 5 you can swim twice as far.

Workout 2: Time trial

Take that stopwatch with you again, because you're going to do 12 sets of 2 minutes. You divide those 2 minutes into swimming and resting yourself. Vary between a quiet and a fast front crawl, and adjust your break accordingly. For example: 30 seconds of fast crawling, 30 seconds of rest. Then crawl quietly for 40 seconds, with 20 seconds of rest.

Week 3 (1 workout)

“This week you focus on distance and intensity,” Dan says. “The distance increases, but the rest decreases in proportion. Your speed does not have to increase, but try not to slow down. That's hard enough."

The training:

• - Front crawl 1 time back and forth, rest 15 seconds.
• - Front crawl back and forth 2 times, rest 15 seconds.
• - Front crawl back and forth 3 times, rest 15 seconds.

lifeguarding training usa

Week 4 (2 workouts)

“The first training is again a time trial , with the focus on maintaining a constant speed. The second workout focuses on your legs. Most of the muscles in your legs are large, and therefore relatively strong. So your legs can put in some extra effort, and strong legs also contribute to good technique. That's why it's good to use only your legs every now and then while swimming. While swimming, keep your arms stretched out in front of you, with a kickboard in your hands. If you enjoy swimming with a snorkel, don't use a kickboard. In that case, swim with your arms at your sides or straight out.”

Workout 1: Time trial

• - Swim a gentle front crawl for 1 minute, rest for 1 minute.

• - Swim a gentle front crawl for 2 minutes, rest for 1 minute
• .
• - Swim a gentle front crawl for 3 minutes, rest for 1 minute.

• - Swim a gentle front crawl for 4 minutes, rest for 1 minute.

• - Swim a gentle front crawl for 3 minutes, rest for 1 minute.

• - Swim a gentle front crawl for 2 minutes, rest for 1 minute.

• - Swim a gentle front crawl for 2 minutes, rest for 1 minute.

• - Swim a gentle front crawl for 1 minute.

Add up the total number of times you swam up and down, and repeat this workout about once a month. This way you can keep track of your progress.

Workout 2: Leg workout

- 300m front crawl (6 back and forth) at a leisurely pace. Grab a kickboard every third lane so that only your legs do the work.

- 200 meters front crawl (4 back and forth) at a leisurely pace. On the second lane and the fourth lane, let only your legs do the work, but without the kickboard.

- 100 meter front crawl (2 times back and forth) with a kickboard and flippers.

Week 5 (2 workouts)

Workout 1: The Olympic Distance

“1500 meters is the distance used in the Olympic triathlon, and a good distance to work towards. 750 meters is a good option to start with."

• - Start with 5 times 3 laps, with 30 seconds rest.

• - Now swim 4 times 3 laps, with 20 seconds rest

• - Finish with 3 times 1 lane and 10 seconds rest.

Training 2: Final (fitness) test

“Take the fitness test from week 2 again, only this time you will swim as many laps as possible within 6 minutes instead of 3 minutes. If all goes well, your fitness, technique and endurance have improved through the training sessions, and you can swim further and/or faster. You can also create a sprint version (2.5 minutes) and compare the results with the week 2 test. After the plan, try two of the variations on the fitness test (2.5, 3, or 6 minutes) to keep in your training schedule. Doing a fitness test every other week is fine.”

Also read about: Swimming: four benefits for runners