Is hysteria possible without an audience

The 8 Week Swimming Training Program

Beginners should take at least eight weeks to achieve their first goal, 45 minutes of continuous swimming. It is essential that you observe your maximum exercise heart rate.

Structure of a swimming training session

Every workout includes warming up, the actual workout and cooling down.

1. Warm up

100 meters of easy swim-in at a slow pace.

2. Swimming

After the muscles have warmed up, you can really get started. In order to progress as effectively as possible, you should acquire the right swimming technique. In the first weeks of training, therefore, in addition to drawing laps, fine-tuning the execution of the various swimming styles is on the program.

3. Cooling down and stretching

100 to 150 meters quiet swim with little strain. Control your recovery heart rate. Then you should stretch all of your muscles, paying particular attention to the arm and shoulder muscles.

If, despite good resolutions, you have to stop exercising for a week, start again with the training program of the last week. If you cannot complete three training units per week, it is a good idea to repeat the given weekly program again in the following week.

In the first four weeks, the main part of the training consists of two elements Part A for technique training and part B for endurance training.

week12
1st unit5 x 50 meters of any swimming technique. BREAK: 45 seconds to 1 minute each2 x 5 minutes of any swimming technique. PAUSE: 1 minute
2nd unitA: 5 x 25 meter chest or front kick technique, arms hold the swimming board

B: 5 x 50 meters of any swimming technique. BREAK: 45 seconds to 1 minute each
A: 6 x 25 meter leg and arm technique with alternating floats

B: 8 x 50 meters of any swimming technique. BREAK: 45 seconds to 1 minute each
3rd unit

A: 5 x 25 meter chest or frill arm technique with a pull buoy between the thighs

B: 5 x 50 meters of any swimming technique. BREAK: 45 seconds to 1 minute each

2 x 7.5 minutes of any swimming technique. PAUSE: 1 minute
week34
1st unitA: 10 x 25 meter quick crawl (chest or supine position) and 25 meter calm breaststroke alternating

B: 5-10 minutes of free swimming technique
A: Swim 2 x pyramids (25 meters, 50 meters, 75 meters, 100 meters, 75 meters, 50 meters, 25 meters) with individual breaks

B: 10 minutes of any technique
2nd unitA: 10 x 25 meter quick crawl (chest or supine position) and 25 meter calm breaststroke alternating

B: 5-10 minutes of free swimming technique

6 x 25 meters only legs with swimming board, different techniques: 6 x 25 meters only arms with

Pull-buoy,

different techniques 6 x 25 meters free swimming, different techniques. BREAK: 30 seconds each

3rd unitA: 10 x 25 meter leg and arm technique alternating with a float

B: 5-10 minutes of any swimming technique
A: Swim 2 x pyramid with individual breaks

B: 10-15 minutes of any swimming technique

week56
1st unit

2 x 10 minutes of any swimming technique. PAUSE: 1 minute

A: 6 x 100 meters (each 25 minutes of crawl, chest, back, crawl); BREAK: 30 seconds

B: 10 minutes of any swimming technique

2nd unit10 minutes of any swimming technique; PAUSE: 1 minute

15 minutes of any swimming technique; PAUSE: 1 minute
1 x 20 minutes of any swimming technique
3rd unit3 x 10 minutes of any swimming technique; BREAK: 1 minute

A: 10 x 25 meter legs with swimming board, BREAK 30 seconds, 10 x 25 meter arms with pull buoy. PAUSE: 30 seconds.

B: 10 minutes of any swimming technique

week78
1st unit25 minutes of any swimming technique2 x 20 minutes of any swimming technique. PAUSE: 1 minutes
2nd unit2 x 15 minutes of any swimming technique. PAUSE: 1 minute4 x 10 minutes of any swimming technique. PAUSE: 1 minutes
3rd unit30 minutes of any swimming technique45 minutes of any swimming technique