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swimmingbeginner
Learn to Swim Fitness
Technique-first swim fitness: breathing, body position and drills plus aerobic sets, with CSS work added as you progress. Ends with a re-test.
- Length
- 8 weeks
- Weekly load
- 1-2.5 h/wk
- Peak week
- 0.9 h
Who it's for
Can swim 25-50 m freestyle with rests; comfortable in deep water. (Can't swim yet? Take adult lessons first.)
Sample week 1
| Day | Session | Min | Intensity |
|---|---|---|---|
| Mon | Rest | — | rest |
| Tue | CSS Test | 21 | hard |
| Wed | Rest | — | rest |
| Thu | Rest | — | rest |
| Fri | Rest | — | rest |
| Sat | Endurance Swim | 32 | easy |
| Sun | Rest | — | rest |