Beginning Swim Program
Take swimming lessons from a certified teacher or coach if you are a nonswimmer or have not used swimming as your primary form of exercise. A swim teacher can help you develop good technique, make more rapid progress, and avoid injuries.
To assess your starting fitness, take the 12-minute swim test described in Lab 3.1. Use the swim test table to help you measure progress in your program. Take the test every one or two months to help establish short-term goals.
Beginning Swim Program
Take swimming lessons from a certified teacher or coach if you are a nonswimmer or have not used swimming as your primary form of exercise. A swim teacher can help you develop good technique, make more rapid progress, and avoid injuries.
To assess your starting fitness, take the 12-minute swim test described in Lab 3.1. Use the swim test table to help you measure progress in your program. Take the test every one or two months to help establish short-term goals.
Beginning Swim Program Photo Gallery
Start your program by swimming one length (one-half lap) at a time, using either freestyle or sidestroke. If you can’t swim the length of a standard pool (25 meters or yards), begin by swimming the width. As soon as you can, swim one length of the pool, rest for 30 seconds, and then repeat. Build up your capacity until you can swim 20 lengths with a short rest interval between each length. If you start your program with the side-stroke, try to switch to the freestyle stroke as quickly as you can.
Increase the distance of each swim to a full lap (50 meters or yards) with 30-60 seconds of rest between laps. Build up until you can swim 20 sets of 50-meter swims with 30 seconds of rest between sets. Gradually increase the distance of each set to 100-meter swims. You are ready for the next level when you can swim 10 sets of 100 meters with 30 seconds of rest between sets.
Start your program by swimming one length (one-half lap) at a time, using either freestyle or sidestroke. If you can’t swim the length of a standard pool (25 meters or yards), begin by swimming the width. As soon as you can, swim one length of the pool, rest for 30 seconds, and then repeat. Build up your capacity until you can swim 20 lengths with a short rest interval between each length. If you start your program with the side-stroke, try to switch to the freestyle stroke as quickly as you can.
Increase the distance of each swim to a full lap (50 meters or yards) with 30-60 seconds of rest between laps. Build up until you can swim 20 sets of 50-meter swims with 30 seconds of rest between sets. Gradually increase the distance of each set to 100-meter swims. You are ready for the next level when you can swim 10 sets of 100 meters with 30 seconds of rest between sets.
