How to Structure an Adult Swim Training Plan

The number of weeks that you spend on the different training phases will greatly depend on several factors. What are they?

When you are planning to train in swimming, you will need to structure an efficient training plan. First, determine the length of the program and then divide the time into three parts. There are several factors, including swimming experience, age, initial fitness level, certain points (total distance, speed, open water, triathlon), and the duration of the training plan, that influence the number of weeks you spend on the various training phases. Next, you should come up with weekly workout schedules within each phase of training. If you have a lot of things to do each week, like work or school, you might not know when to insert specific workouts. The following tips for smart adult swim training weekly scheduling can simplify this piece of the planning: ·        Swim three or four times a week. Three or four workouts each week are ideal if you’re very busy and are just seeking a healthy lifestyle in adult swim training. Swimmers who do less than three pool workouts each week find it difficult, if not impossible, to improve. If you’re preparing for long distance events, more than four weekly workouts are recommended. ·        Alternate your workouts. If you can, schedule similar workouts a couple of days apart to allow your body time to fully recover. Do not swim and cross-train at the same time. These workouts should be separated with one or two days and your strength training workouts with two or more days. Moreover, alternate the depth of your workouts. For instance, follow a strict cross training day with a low intensity workout day, like stretching or swimming. At the same time, follow a high intensity swim with a more relaxed activity. ·        Focus on your swimming. The majority of pros publishes their daily and weekly workout schedules or makes use of a freestyle swimming video to designate what type of training they should expect on any given day. This daily planner of workouts can assist you create your own weekly plan. Pick three or four workouts that match your goals, squeeze them into your plan, and schedule your other training on alternating days. ·        Take enough sleep. Schedule one full day of rest in your week to let your body adequately recover. If you are not satisfied with a day of inactivity, plan one day in your week with a light activity such as a yoga class, stretching, or easy cross-training. ·        As you take time sketching out your plan, be sure that there is not a common training plan. Your plan should be uniquely yours, designed to perfectly match your schedule and your lifestyle. ·        What swimming gear will you need for your workouts? Swimsuit, goggles, kickboard, flippers and a clock. Your swim gear should be rinsed off with fresh water after every workout to prevent the chlorine or salt from wearing through them.