25M pool training program - beginner racer
Why start with 25m pool?
25m pool requires lower fitness requirement, which is more suitable for beginner swimmer to practise. It also allows swimmers to use training equipments such as kick-board and pull buoy.
This beginner swimming program aims to improve your~fundamental stroke techniques and reach fitness goals.~It can also strengthen your stamina and muscle tone.~The final goal of this program is to swim 400m smoothly with higher speed endurance.~The session length would be 45 mins approximately for each session.~Prioritise techniques rather than speed.
Week 1
Aim:
1. make sure you keep kicking continuously
2. start learning how to control your core in the water
Warm up:
8x25m freestyle~1 mins rest each~(Tips: Get your body prepare for the training set!)
Main set:~4x25m freestyle kick~4x25m freestyle pull~4x25m freestyle swim
Cool down:~4x25m breastroke easy swim
Week 2
Aim: develop breaststroke techniques and strengthen freestyle techniques
Warm up:~4x25m freestyle~4x25m breaststroke~(Tips: Swim at a steady pace)
Main set:~4x25m breaststroke kick~4x25m breaststroke pull~4x25m freestyle kick~4x25m freestyle pull~4x25m freestyle
Cool down:~100m any stroke - Easy swim
Week 3
Aim: develop breaststroke technique and strengthen freestyle technique
Warm up:~4x25m freestyle~4x25m breaststroke~(Tips: Swim at a steady pace)
Main set:~4x25m breaststroke kick~4x25m breaststroke pull~4x25m freestyle kick~4x25m freestyle pull~4x25m freestyle
Cool down:~100m any stroke - Easy swim
Week 4
Aim: introduce freestyle drill
Warm up:~100m freestyle
Main set:~4x25m freestyle kick~4x25m Drill (single arm)~4x25m freestyle swim~4x25m Drill (single arm)~4x25m freestyle swim~(Tips: Drill: left arm hold the kick-board~and swim with right arm (Alternatively) )~~Cool down:~4x25m breaststroke easy
Week 5
Aim: achieve 400m swim continuously as a small test at final session of the month
Warm up:~2x25m Freestyle~2x25m Freestyle kick~2x25m Freestyle Drill~2x25m Breaststroke~2x25m Freestyle kick
(Tips: Longer warm up, get yourself ready for the test!)
Main set:~400m Freestyle time trial~(As a beginner, it’s not a easy test,~just swim non-stop.)~~Cool down:~100m any stroke - Easy swim