Week 4:
Maximum distance 75 yards
Day 5:
After today, we’re at the end. Great work! When you’ve completed today, you will be done with this plan. As I state in every post, it is important to switch up your routine. I would suggest that you move on to another plan at the beginner level. After two cycles at the beginner level, you may want to try the intermediate level. There’s not a hard or fast rule. As always, if any step is too much, then go back down. There is no shame in staying a beginner for good. The only shame would be to quit now.
| Activity | Distance | Repetitions | Rest Between Reps |
| Warm-up |
25 |
12 |
20 seconds |
| Ramp-up |
50 |
16 |
15 seconds |
| Peak |
75 |
14 |
20 seconds |
| Ramp-down |
50 |
16 |
15 seconds |
| Cool-down |
25 |
12 |
20 seconds |
| Total Yrds |
3350 |
|
Novice Level Plan
This is the Beginner Level 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 Promotes 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
