Week one was great!  Started out challenging but I settled into a groove.  M W F is spent doing the training plan drills and T Th is spent swimming drills that encourages good fundamentals and form.  It’s a good balance and I’m excited to see where it takes me!

WEEK two:
200 yards…rest for 12 breaths
4 x 100 yards…rest for 10 breaths between 100s
4 x 50 yards…rest for 6 breaths between 50s
4 x 25 yards…rest for 4 breaths between 25s
total: 900 yards

This is the zero to one mile training plan for freestyle swimming.  Found online, it’s a progressive training plan to increases the number of laps you swim each week.

I am a beginner and will focusing on form throughout this training program.  I care not about speed, I just want to swim effortlessly and enjoy the entire time in the pool.

Starts out easy, but the trick is the small rest periods in between each lap.

WEEK one (Three Days):
4 x 100 yards (or meters)…rest for 12 breaths between 100s
4 x 50 yards…rest for 8 breaths between 50s
4 x 25 yards…rest for 4 breaths between 25s 
total: 700 yards