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Back To Swimming Part 1 - At Home Preparation (4 weeks)


Jennifer Mathe

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4 Weeks

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Plan Description

This plan is designed for the experienced athlete who has maintained some level of fitness while out of the pool. If you have been completely inactive for a month or more (or are completely new to strength training), this plan may progress too quickly for you. If you are currently injured or experiencing pain, you should not continue with this plan.
The purpose of this plan is to build strength, serve as a technique reminder, and to prepare your body to return to swimming. This plan includes basic cardiovascular exercise recommendations, however the focus is on strength and conditioning.
You will need elastic tubing or bands as well as light weights that can be actual exercise equipment or items you can find around the house (bottles of water, soup cans, etc).

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x4
2:45 hrs 1:00 hrs
Custom x3
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
2:45 hrs 1:00 hrs
—— ——
Day Off
—— ——

Training Load By Week

Jennifer Mathe

One10 Performance - USA Triathlon Level 2 Certified Coach

I have been coaching endurance athletes since 2004 to accomplish personal and competitive goals. Whether you are local to the Sacramento Area or looking for distance coaching, I offer a variety of options to fit your individual needs. All levels are welcome!

Local & Remote Individual Coaching - Group Training Sessions - Private Training Sessions - Adult Swimming Lessons - Video Skills Analysis - Consultations - Workshops

*Please contact me for pricing/fees.

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