This 12-week introduction to swimming plan is designed for athletes who are looking to become more comfortable in the water, know at least the basics of how to swim freestyle, and can complete at least one length of the pool without stopping. The goal of this plan is to gradually build swim confidence, technique, and endurance so the athlete can complete an 800m continuous freestyle swim by the end of the program.

The plan includes 3 swims per week:

Technical Swim
Focused on body position, breathing control, balance, stroke timing, and freestyle efficiency.

Endurance Swim
Designed to gradually increase swim distance and help the athlete become more comfortable swimming longer sets.

Mixed Swim
A blend of technique and endurance work to reinforce good habits while continuing to build fitness.

The progression starts with manageable short repeats, such as 20 x 25m, and builds toward longer sets, eventually leading to 1 x 800m continuous freestyle. The focus is not on speed, but on swimming calmly, consistently, and with better control.

Recommended equipment for this plan includes:

- Kickboard
- Swim fins
- Pull buoy

This equipment will help support technique development, body position, kicking mechanics, and stroke control throughout the plan.

This plan is ideal for beginner swimmers, new triathletes, recreational athletes, or anyone looking to become more confident and capable in the pool.

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Contact us: coaches@rapidsnailracing.com