Swimming | resume your swimming training programme

We have listed out the possible swimming training programme from a professional swimming coach for you that is suitable for the swimming pool in Hong Kong.


Summer is coming and you definitely want to jump into the water to enjoy the cool vibes. Apart from choosing the suitable swimming material, what you should do to get back to the pool after a long pause? We have listed out the possible swimming training programme from a professional swimming coach for your first swimming practice. Let’s get started.

Training plan 1

To resume your swimming training programme, you can start with a warm-up of 400-600m low-frequency freestyle. Then you can perform some technique drills, for instance, swim with single arm drills freestyle for 25m while put the other hand aside your hip or put it at the front, and change hand for the single arm drills for another 25m.

For butterfly strokes, you can start with 5 strokes of the left hand and 5 with a right hand and thus, 5 full strokes. For backstroke, it is the same as the butterfly stroke. However, it is a little bit different for breaststroke. You can do the stroke with 3-2-1 breaststroke legs. Hold your breath for swimming 3 breaststroke legs and then a full stroke, then swim 2 breaststroke legs and a full stroke and one full stroke. For the swimming drills, you can decide the stroke you want to practice and make it to 400m.

After you have finished, you can do a 10-12 times 25m sprint. When you reach the 25m, swim slowly to cool down yourself to another side of the pool and start it again. It is better to set a time for yourself to do the swimming training programme step by step. For example, you can set 1 minute for each sprint including the cooldown to keep up the heart rate.


Training plan 2

Same as the first swimming training programme, this swimming training programme has slightly changed the last part. You are suggested to swim 400 - 1000m freestyle. The distance depends on your strength and endurance. Yet, you can gradually increase the distance. In the meantime, it would be good to record the time needed for each 100m to keep up the heart rate.


Training plan 3

For this swimming training programme, you are not allowed to do it in the main pool as you need a kickboard, based on safety rules in Hong Kong public swimming pools. After warming up, you can do a 200m kicking of a stroke. The main set of this swimming training programme  is 400m freestyle and 400m of the other strokes. Also, it is advised to set a time for each 100m.


These swimming training programme are designed for advanced swimmers after a long pause of practice. You can also try it out but you need to adjust the intensity depending on your capability. Keep in mind that start the sessions with low intensity and gradually increase it. Stay healthy and fit.

What to take with your training?


Swimming goggles


Swimming snorkel and fins


Swimming training equipment