Beginner Swim Workout from The Beach Company - May 2014

Posted on May 04, 2014 by Beach Bum @ The Beach Company | 0 Comments

If you are new to swim fitness, or haven’t hit the pool in a while - have no fear! The Beach Company is here to get you started. Once your strength, comfort, and endurance improves, get in touch for updated swimming workouts- featured in both short and long versions.

Key:
25 = 1 x 25 mtr length
50 = 2 lengths (1 lap, down and back in a 25 mtr pool)
75 = 3 lengths
100 = 4 lengths (2 laps)

Warm up:

300 choice, easy
100 IM drill (pick your favorite drill for each stroke)
4 x 25 - 1 each stroke, build each length

Main:

3 x 200 - holding the best pace you can keep for all 3 of the 200’s - pick 1 stroke and keep with it - this will be very hard, but you can do it - :1:00 rest after each

100 easy kick with kickboard (no fins)

3 x 100 - holding the best pace you can keep for all 3 of the 100’s - again, pick just 1 stroke - :1:00 rest after each

100 easy kick with kickboard (no fins)

8 x 25 mix up the strokes you do on these.
Odds: build up your speed,
Evens: sprint as hard as you can.
All should have a very fast finish - :30 rest

1,800 yards TOTAL


This is a super challenging workout designed to make you aware of your ability to hold an even but speedy pace. You can’t start out too fast, or you’ll fall apart. However, you also can’t start out too slow or you will have too much left in the tank when you finish. Be very conscious of your finish times when you are completing this workout. Swim smart!

*The Beach Company swim workouts are designed to inspire productive training with gratifying results. But, as you should with any workout program, please consult with your healthcare provider before you begin training.

Posted in Swim Training, Swimming, Swimsuits, Swimwear Online


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