Week 2: 50 yards Maximum
The focus this week is to continue to build up your basic endurance level. To get the maximum benefit from swimming, you will need to build your endurance level up so you can swim longer distances without rest. Therefore, we will raise the maximum distance this week to 50 yards or two lengths of the pool, i.e. up and back.
Day 1:
On the first day of every week, we start with a new distance goal. The number of reps will come down, but the number of yards that you will swim will continually increase.
| Activity | Distance | Repetitions | Rest Between Reps |
| Warm-up |
25 |
8 |
20 seconds |
| Ramp-up |
25 |
20 |
15 seconds |
| Peak |
50 |
12 |
20 seconds |
| Ramp-down |
25 |
20 |
15 seconds |
| Cool-down |
25 |
8 |
20 seconds |
| Total Yrds |
2000 |
|
Novice Level
This is the Novice level of the beginner plan. This is for those who are new to exercising, or who haven’t been exercising in a while. This plan does, however, assume that you have a basic ability to swim at least one length of freestyle swimming. If you cannot, you should first take a beginning swimming class at your local YMCA or other such instructor. You should consult your physician before beginning a structured exercise program to make sure that you are physically able to exercise. Swimming exertion is usually measured by distance per a given time interval. In the US, most pools are 25 yards, but those in health club facilities may vary. In this program, we will use time per length or multiple of 25 yards, for example 50, 100, or 200. We will use time to achieve this goal as a measure of perceived exertion.
Periodization Promoted Continued Weight Loss
Each exercise plan is built upon periodization, which is the idea of cycles which increase in intensity in a fixed pattern. Each week increases the intensity of the exercise. While each day during that week increases the duration so you get the maximum benefit. As you continue to exercise, your body becomes more efficient, and the more efficient that you become, the less energy you use. This is why variation in your routine is important. To get the most out of your routine, you have to challenge your body in new ways, which is why none of these routine is for longer than 4 weeks.
Always make sure that you stretch before and after exercising. You can get some tips on proper stretching at www.gettingfit.com/warmup.html
TMB
