Swim Training for Beginners Equipment

Here is some equipment I’d recommend having in order to maximise your potential in training,

and on race day:

Wet Suit

– Wet suits help you stay more buyout and can improve your swimming

technique considerably

– You can rent a suit for an event or for a season, or you may chose to buy one

Swim Cap

Goggles

– Goggles will help improve your performance as you’ll be able to see more easily,

and not be prone to getting a splash of water or someone’s foot in the eye,

which will inevitably hamper your performance on a race day

Swimming Pool or open water

– Depending on your local facilities you can swim in either. If you are training for

a race its best to train in similar surroundings to what you will be competing in

– Practice in a pool that is 25m in length, minimum.

KickBoard

– Kick Boards are useful to help strengthen your arm and leg strength in the pool

You can get one for around £10 from swim centres or sports shops

Training Schedule

I'd suggest training 3 or 4 times per week; but if you can manage more than that, it will

obviously help come race day. Try to train on alternate days, so you give your body time to

recover. I’d also recommend training early in the mornings before work. This is the best time to

train for fitness, and it will set you up for the rest of the day.

Progression

Follow the sessions below as a guide. If you find it is too much to begin with, then reduce the

time. However, if you feel you can manage more, then extend the session or work harder

during it.

Session 1- Test your fitness

For the first session, there is no need to wear your swim suit. To start, get into the pool and

swim until you get tired. Have a rest, and then try and accomplish the same distance again,

but this time rest in between every quarter. I.E, if you swim for 200 meters first time, swim for 4

blocks of 50 meters with a 1 minute rest in between each.

To end the session, do 100m fast, followed by 25m breast stroke to warm down for end of

session.

Session 2- Let’s get fitter

After testing your fitness in the first session, you’ll know how much you can handle. This

session is aimed at improving your fitness and stamina in the pool.

Start with a warm up of 100m front crawl, 50m kick using a kick board, and a 50m front crawl

swim, followed by a 1 minute rest.

The following involves hard work, and you should try to push yourself as much as possible.

Start with 50m front crawl as fast as you can, 15 seconds rest, followed by 25m breast stroke.

Then do 25m front crawl as fast as possible, 10 seconds rest, and 25 meters easy breast stroke.

Try to complete the main set 3-5 times. To finish, try and do a 100m easy swim as a warm

down.

Session 3- Solid Swim

Try to keep today’s session a bit easier than session 2, but still put the effort in. Start with a

warm up of 100m front crawl, 50m kick using a kick board, 50m front crawl, and 50m kick with

the kickboard. Once you are warm, start with swimming 100m at a comfortable pace, followed

by a 30 second rest. Then do 75m comfortably, 25 second rest, followed by 50m, 20 seconds

rest, and finally 25m. Do all this in front crawl.

To recover, do a 50m kick using the kickboard. Try to repeat the main set as many times as you

can- I’d aim to do this twice in the first week, and add in an extra set each week.

To warm down, do 50m front crawl, 50m kick, and 50m breast stroke

Session 4- Easy Swim

Start with an easy warm up of 50m front crawl, 50m Kick and 50m breast stroke. Do this twice

through.

Once you are warm, do 400m of front crawl at a comfortable pace. Between each 50m, take a

20 second rest, and reduce this as you go by 5 seconds until you reach 5 seconds rest. Start

again at 20 seconds rest, and continue to reduce this for 5 seconds. Try to do this as many

times as you can, and build on this each week.

Remember to enjoy yourself and have fun whilst you swim.

Good Luck.