3-Day Swimming Training Plan
Translated by
ScribdTranslations3-Day Swimming Training Plan
Translated by
ScribdTranslations3-day swimming training routine
The advantages of sports practice and the multiple benefits of it are well known.
Swimming. Swimming is an exceptional sport as it allows for practice with different
proposals, throughout life.
Babies can start their journey in the pool from a few months old, with
extraordinary results, not only for them, but as an experience for their parents. For
On the other hand, it is easy to see people up to 70 or 80 years old swimming.
Next, we bring you a swimming routine to perform 3 days a week, on days
alternatives. You can use it simply to stay in shape or as a complement to your
usual weight routine.
Day 1: Freestyle Style
Rest
Exercise Style Series Duration between Details
series
Style 200 meters freestyle at pace
Warming 1 200 m 5 minutes
Free moderate and stretching muscles.
Three series of crawl kick with
Crol Freestyle kick 3 100 m 3 minutes
arms on the table.
Three sets of freestyle arm strokes
Crol Crawl arms 3 100 m 3 minutes
holding a sweater with legs..
Legs and crawl arm
Legs and 1
Crawl 2 100 m 3 minutes keeping left arm
arm
extended.
Freestyle legs and arm
Legs and 1
Crawl 2 100 m 3 minutes keeping right arm
arm
extended.
4 sets of 100 meters freestyle
Crawl Full crawl 4 100 m 10 minutes
complete at a fast pace
Day 2: Backstroke and Butterfly
Rest
Style Exercise Series Duration between Details
series
200 meters freestyle to
Style
Warming 1 200 m 5 minutes moderate rhythm and stretching
Free
muscles.
Butterfly kick with
Butterfly Kick 4 50 m 2 minutes
arms on the table stretched.
Butterfly Butterfly completes to the rhythm
Butterfly 4 50 m 2 minutes
complete middle.
Back feet with pull-over
beneath the nape and arms
Back Feet back 2 100 m 2 minutes
holding
the pull.
Arms with pull-over between the
Back Arms 3 100 m 3 minutes legs and beating feet
slightly.
3 sets of 100 meters of
Back 10
Back 3 100 m full back at rhythm
complete minutes
high.
Day 3: Breaststroke and Styles
Rest
Exercise Style Series Duration between Details
series
Style 200 meters freestyle at pace
Warming 1 200 m 5 minutes
Free moderate and stretching muscles.
Butterfly kick with arms
Braza Kick 3 100 m 2 minutes
on stretched table.
Pull-over biceps
Braza Arms 2 100 m 2 minutes
between the legs.
Combined 4 Two sets of 100 m changing
Styles 4 100 m 2 minutes
styles of style every 25 m.
200 meters freestyle at a pace
Style Rhythm
1 200 m 10 sec. slowly and stretching muscles.
Free rest
The practice of swimming is based mainly on technique and secondarily on
speed and endurance training.
This circumstance is due to the fact that, unlike in other sports, the human body was not
designed for swimming, as this action involves unnatural and non-instinctive movements.
Therefore, no matter how much distance is created or how much intensity is applied, it does not
will get an enhancer.
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