Make a difference....
 

 Big Swim Training Schedule

Beginner – each session to be completed 3 or 4 times a week
Week 1
 

Warm Up
4 lengths any stroke with 60 sec rest
100m
Main Set
2 lengths front crawl with 60 sec rest
50m
 
2 lengths breaststroke with 60 sec rest
50m
 
2 lengths backstroke with 60 sec rest
50m
 
2 lengths pull buoy with 60 sec rest
50m
 
2 lengths front crawl kick with 60 sec rest
50m
 
2 lengths front crawl with 60 sec rest
50m
Cool Down
4 lengths any stroke
100m
Total
 
500m

Week 2
 

Warm Up
4 lengths any stroke with 40 sec rest
100m
Main Set
4 lengths breaststroke with 40 sec rest
100m
 
2 lengths backstroke with 40 sec rest
50m
 
4 lengths pull buoy with 40 sec rest
100m
 
4 lengths front crawl kick with 40 sec rest
100m
 
2 lengths front crawl with 40 sec rest
50m
Cool Down
4 lengths any stroke
100m
Total
 
600m

 
Week 3
 

Warm Up
1 length front crawl with 30 sec rest
25m
 
1 length breaststroke with 30 sec rest
25m
Main Set
2 lengths backstroke with 25 sec rest
50m
 
2 lengths front crawl with 25 sec rest
50m
 
4 lengths breaststroke with 20 sec rest each 2
100m
 
4 lengths backstroke with 20 sec rest each 4
100m
 
8 lengths front crawl with 20 sec rest each 4
200m
 
4 lengths breaststroke with 25 sec rest each 2
100m
 
2 lengths pull buoy
50m
Cool Down
2 lengths front crawl kick
50m
Total
 
700m

 


Week 4
 

Warm Up
2 lengths front crawl with 15 sec rest
50m
Main Set
2 lengths breaststroke
50m
 
2 lengths backstroke
50m
 
4 lengths front crawl with 15 sec rest each 2
100m
 
8 lengths breaststroke with 10 sec rest each 4
200m
 
8 lengths front crawl with 10 sec rest each 4
200m
 
4 lengths breaststroke with 15 sec rest each 2
100m
 
2 lengths pull buoy
50m
 
2 lengths front crawl kick
50m
Cool Down
2 lengths any stroke
50m
Total
 
900m

 
Week 5
 

Warm Up
2 lengths front crawl with 10 sec rest
50m
Main Set
4 lengths breaststroke
100m
 
8 lengths backstroke with 20 sec rest each 4
200m
 
8 lengths front crawl with 10 sec rest each 2
200m
 
8 lengths breaststroke with 20 sec rest 4
200m
 
4 lengths front crawl with 20 sec rest each 4
100m
 
2 lengths pull buoy
50m
 
2 lengths front crawl kick
50m
Cool Down
2 lengths any stroke
50m
Total
 
1000m

 
Week 6
 

Warm Up
2 lengths front crawl
50m
Main Set
4 lengths breaststroke
100m
 
4 lengths alternate front crawl/backstroke
100m
 
8 lengths alternate front crawl/breaststroke – 15 sec rest each 4
200m
 
16 lengths alternate backstroke/front crawl – 10 sec rest each 4
400m
 
8 lengths alternate 2 length front crawl kick/pull buoy with 15 sec rest each 4
200m
 
4 lengths front crawl
100m
Cool Down
2 lengths front crawl kick
50m
Total
 
1200m

 


Improver – each session to be completed 3 or 4 times a week
Week 1
 

Warm Up
4 lengths any stroke
100m
Main Set
8 lengths front crawl with 20 sec rest after each 1
200m
 
16 lengths alternate 2 length breaststroke/backstroke with 15 sec rest after each 2
400m
 
8 lengths alternate 2 length front crawl kick/pull with 20 sec rest after each 4
200m
Cool Down
4 lengths any stroke
100m
Total
 
1000m

Week 2
 

Warm Up
2 lengths any stroke
50m
Main Set
8 lengths front crawl with 15 sec rest after each 2
200m
 
16 lengths alternate 2 lengths breaststroke/backstroke with 10 sec rest after each 4
400m
 
12 lengths front crawl with 15 sec rest after each 4
300m
 
8 lengths alternate 2 lengths front crawl kick/pull buoy
200m
Cool Down
4 lengths any stroke
50m
Total
 
1200m

 
Week 3
 

Warm Up
4 lengths any stroke
100m
Main Set
8 lengths front crawl with 10 sec rest after 2
200m
 
16 lengths alternate 4 lengths breaststroke/backstroke with 5 sec rest after each 4.
400m
 
16 lengths alternate 4 lengths front crawl/pull with 5 sec rest after each 8
400m
 
8 lengths front crawl kick with 10 sec rest after 4
200m
Cool Down
4 lengths any stroke
100m
Total
 
1400m

 


Week 4
 

Warm Up
4 lengths any stroke
100m
Main Set
8 lengths front crawl with 5 sec rest after 4
200m
 
12 lengths alternate 4 length pull/kick with 5 sec rest after 4
300m
 
16 lengths front crawl with 5 sec rest after 8
400m
 
12 lengths alternate breaststroke/backstroke every 3 lengths with 5 sec rest every 3
300m
 
8 lengths front crawl kick with 5 sec rest after 4
200m
Cool Down
4 lengths any stroke
100m
Total
 
1600m

 
Week 5
 

Warm Up
4 lengths any stroke
100m
Main Set
8 lengths front crawl no rest
200m
 
16 lengths alternate 4 length front crawl/backstroke no rest
400m
 
16 lengths alternate 4 length breaststroke/pull no rest
400m
 
16 lengths front crawl no rest
400m
 
8 lengths front crawl kick no rest
200m
Cool Down
4 lengths any stroke
100m
Total
 
1800m

 
Week 6
 

Warm Up
2 lengths any stroke
50m
Main Set
8 lengths front crawl no rest
200m
 
12 lengths alternate 3 length front crawl/backstroke no rest
300m
 
16 lengths alternate breaststroke/pull no rest
400m
 
16 lengths alternate breaststroke kick/crawl kick every 2 no rest
400m
 
16 lengths front crawl no rest
400m
 
8 lengths every 2 alternate breaststroke/backstroke no rest
200m
Cool Down
2 lengths any stroke
50m
Total
 
2000m

 
  
   
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