Beginner training plan
Your first lessonWorking on technical finding out what they need work on mostly.
Lesson 2-3Focusing on the technical while also building speed in their kick , stroke movements and rotation of the body
Lesson 4-10Harnessing this skills and putting the work to be better on this skills while doing a intense but not too intense workout
Lesson 11+Focusing on the speed and finding out if they can maintain the technique while swimming long distances and even short distance
Advanced training plan
Your first lessonStart off with a warmup set of 5 -50s working on arms and kick getting the pull . And 5 -50s swim any stroke and another 5- 50s only arms working freestyle or backstroke
Lesson 2-3Mid level set starting off with 5 -100s freestyle time to make is 2:30 or 1:30 setting a goal but also working on technique. Second part of the set will be 5 100s back stroke working on pull and rotation setting time is 2:30. Getting rest between sets . Last set is 5- 25s kick on 35 repeat 1
Lesson 4-10Power set working on kick 5-50s kick on 35 focusing on power and kicking foward next is 5-25s any stroke make the time of 35 seconds repeat 3 times so 4
