Reputation
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Beginner training plan
Your first lesson • Goal: Build confidence in water
• Water entry/exit techniques
• Blowing bubbles (face in water)
• Front and back float (assisted)
• Kicking while holding pool wall
• Introduction to arm movements (scooping motion)
Lesson 11+ • Goal: Develop arm-leg coordination
• Kicking with arms extended (no kickboard)
• Freestyle arms with breathing practice (rolling to side)
• Introduction to backstroke kicking (holding onto wall, then assisted)
• Simple backstroke arm movements
Lesson 4-10• Goal: Introduce freestyle arm strokes
• Kicking with kickboard (longer distances)
• Arm circles while standing (mimicking freestyle)
• Freestyle arms with support (assisted kicking)
• Gliding with arm reach
Lesson 2-3• Goal: Improve body position and breath control
• Flutter kicking with kickboard
• Blowing bubbles while kicking (learning to exhale in water)
• Front float to stand transition
• Assisted back float with gentle kicking
• Streamline glide from wall
Advanced training plan
Your first lessonWarm-up (400m total):
• 200m freestyle easy
• 100m backstroke or breaststroke
• 100m kick (flutter or dolphin)
• Main Set:
• 5×100m freestyle focusing on perfect technique (15s rest)
• 4×50m backstroke or breaststroke (drills + swim)
• 6×25m underwater dolphin kicks + breakout speed
Lesson 11+• Warm-up (800m total):
• 300m freestyle with negative splits
• 200m IM drill
• 300m kick (mix flutter, breaststroke, and dolphin)
• Main Set:
• 10×100m freestyle threshold pace (10s rest)
• 6×50m backstroke or breaststroke sprints
• 4×25m hypoxic freestyle (breathe every 5 strokes)
• Cool-down:
• 400m easy swim, mix of strokes
MK
Swimming with Mayowa K.New to TeachMe.To
