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

Browse More Plans

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


Jennifer Mathe

All plans by this Coach


4 Weeks

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).

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x4
02:45:00 01:00:00
Custom x3
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:45:00 01:00:00
—— ——
Day Off
—— ——

Training Load By Week

Jennifer Mathe

One10 Performance - USA Triathlon Level 2 Certified Coach

As an endurance coach since 2004 I have helped athletes of all levels accomplish personal and competitive goals. I offer a variety of coaching options to fit your individual needs from in-person to remote coaching for athletes all over the world. I enjoy working with a wide range of abilities from beginner to advanced and I specialize in helping athletes prevent injury and/or return to competition after injury.

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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