Ever glance at a written swim workout and think to yourself: “what the heck does that even mean?” If so, you’re certainly not alone. The jargon and language in the world of swimming can be overwhelming at first glance and can leave you feeling intimidated. Getting started in swimming can be scary, especially if you’re not sure what workouts to do. 

​​In this article, we'll explore 3 easy swim workouts for beginners that will help you build confidence and improve your swimming skills. Some of these workouts will require the use of equipment. Here’s the best equipment for a beginner swimmer to have.  Whether you're new to the pool or just looking to change up your routine, these workouts are a great place to start.

Ognuno di questi 3 allenamenti è progettato per essere completato in una piscina da 25 metri.

Allenamento n. 1 “L'introduzione”

Riscaldamento: 100 iarde a scelta (4 vasche)

3 x 50 yards choice 

3 x 50 iarde di calcio

2 x 25 iarde veloce

100 metri di raffreddamento

Total: 650 iarde

Explanation: You’ll start with 200 yards of your choice. This can be stile libero, dorso o rana… whatever gets you warmed up and ready to go. Next, you’ll do three 50 yard swims at a moderate pace, your choice of stroke. Take as much rest as you need after each effort. Then, you’ll repeat 3 x 50 yards, except this time you’ll be kicking. Use a kickboard for this, or you can lay flat on your back in a streamline position and kick that way. Finally, you’ll do 2 x 25 yard swims as fast as you can. Take ample rest in between efforts, if you’re doing it right, you’ll need it. 

Make sure to swim an easy 100 yards to cool down at the end to flush out any lactic acid from your body.

Allenamento n. 2 “Sviluppo della resistenza”

Warm-up: 200 yards nuoto a scelta (8 vasche)

4 x 100 yard nuoto con pinne

4 x 100 yards swim 

1 x 100 defaticamento

Totale: 1100 iarde

Explanation: The point of this set is to build your aerobic endurance. Don’t attempt to swim every repetition at max effort. In fact, you should swim each 100 at a very comfortable pace that you can sustain for the remainder of the workout. 

Start with a 200 yard warm-up of your choice. Next, you’ll want to slap some fins on and do 4 x 100 yard swims. Rest as you need. Focus on lengthening your stroke and utilizing the increased propulsion the fins give you. Then you’ll repeat the same distance of 4 x 100 yards, this time without fins. It should feel slightly more difficult after removing the fins, try to work through this. 

Rallentare di almeno 100 metri.

Allenamento n. 3 “Piramide”

Warm-up: 200 yards choice swim (8 laps) 

1 x 50 iarde di nuoto

1x 100 iarde a nuoto

1x 150 iarde a nuoto

1x 100 iarde a nuoto

1 x 50 iarde di nuoto

(Se ne hai voglia, ripeti la piramide 2 volte)

Total: 650 - 1100 iarde

1 x 100 defaticamento

Explanation: Questo allenamento è strutturato come una piramide, con le nuotate che salgono in yardage e poi scendono man mano che si procede. Dopo il riscaldamento, inizia con una nuotata di 50 yard. Poi una nuotata di 100 yard, una nuotata di 150 yard e di nuovo una nuotata di 50 yard. Con allenamenti più lunghi e in stile più aerobico, è importante regolare il ritmo. Inizia sempre a una velocità che puoi mantenere per tutta la durata della serie. Se completi la piramide e vuoi una sfida extra, completa la piramide due volte!

These 3 workouts are all suited well for beginner swimmers and can help you build endurance, strengthen your legs, and even increase your speed. If you’re interested in more swim workouts, scopri le nostre schede di allenamento! As always, remember to stay hydrated during exercise, especially if you’re swimming outdoors. Go at your own pace and be mindful of your body’s limitations. 

Remember to focus on your swimming form as well, as it's very important. There are lots of resources available for improving technique. One of the most effective is live coaching underwater from Zigo.

Continua ad allenarti e inizierai a vedere notevoli miglioramenti nella tua resistenza al nuoto