Start your swim 100 meters, four lengths in a pool of 25 meters, with a rest period of one minute between each length. As you gain confidence and swimming ability, gradually increase the number of lengths that can be done without rest. For example, a session on the second or third week may be to swim 50 yards with a minute rest, then two 25 meters long with a minute of rest after each, and finally one 50-meter swim. (We write this briefly as 1 x 50, 2 x 25.1 x 50.)
To build endurance, shorten the period of rest and increase the length of continuous swimming. For example, you can swim a sequence of 1 x 25 1 x 50, 1 x 75 with rest periods of 30 seconds, then repeat the procedure for its meetings for a week. The following week, then 1 x 50.1 x 75, 1 x 100, and reduce rest periods to 25 seconds. As you develop your aerobic base, try to set a particular distance, say 700 meters (28 lengths) - and break it down into segments. These can be as large as 7 x 100, or you can swim seven lengths after six long, and go down to a long, separating segments with rest periods of 15 to 30 seconds.
Tips for a good swimming program
A more rigorous variation is the "pyramid", a series of long in number upward and then downward. Swim for example, a mile (1.6 kilometers) in a "pyramid of eight 'long followed by a rest period, then two long, and so on until eight, then downstream (for short, so remember 1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 only). At the top of the pyramid should feel close to the fatigue as the numbers go down, you'll feel stronger and may even increase the intensity of your swimming.
can develop both strength and speed interval training, which consists of a swimming timed timed alternating with a rest. For example, if you can swim 50 meters in less than a minute, give yourself every 1 minute 15 seconds. Swim 50 meters as fast as you can, then rest for the remainder: If anything you the 50 meters in 50 seconds, has 25 seconds to rest. String Board your swim at intervals for a given range, for example 4 x 50. The rest interval encouraged to swim faster, which will have more time to rest, but the rest period is short enough so that your heart rate does not fall beyond your training zone.
