Beginner's 4-Week Program

4 Week Program
Beginner Swimming Program

Day 1 - Welcome to swimming!
Day off (optional drill practice)

Day 2 - Front balance
Day off (optional drill practice)

Day 3 - Side-glide balance
Day off (optional drill practice)

Day 4 - Vertical kicking
Day off (optional drill practice)

Day 5 - Balanced body rolling
Day off (optional drill practice)

Day 6 - T-15 swim test
T-15 swim test

Day 7 - "Downhill swimming"
Day off (optional drill practice)

Day 8 - First workout: static balance
600-yard swim (static balance skill session)

Day 9 - Perceived exertion
Day off

Day 10 - Vertical kicking workout
750-yard swim (vertical kicking skill session)

Day 11 - New drill and focus point
Day off

Day 12 - Working on balance
800-yard swim (balance skills session)

Day 13 - Side skating
Day off (optional T-15 swim)

Day 14 - Stroke integration workout #1
850-yard swim (stroke integration workout)

Day 15 - Stroke integration workout #2
900-yard swim (stroke integration workout)

Day 16 - Three and Glide
Day off

Day 17 - Stroke integration workout #3
900-yard swim (stroke integration workout)

Day 18 - More on 3&GLide
Day off

Day 19 - Drill review
900-yard swim (drill review)

Day 20 - 3 focus points
Day off (optional T-15 swim)

Day 21 - Adding some speed
900-yard swim (adding speed)

Day 22 - Focused swimming
900-yard swim (focused swimming)

Day 23 - Focus on stroke count
Day off

Day 24 - Count awareness
1000-yard swim (stroke count awareness)

Day 25 - Another T-15?
Day off (optional T-15 swim)

Day 26 - Longer workout today
1000-yard swim (static balance drills)

Day 27 - Feeling confident?
Day off

Day 28 - Repeat workout 1 + T-15 swim
600-yard swim (static balance drills) + T-15 swim