Training Programmes for a Swimming Comeback


On hot days, you definitely want to jump into the water to enjoy the cool vibes. Apart from choosing suitable swimming material, what you should do to get back to the pool after a long pause? We have listed out some possible swimming plans collated by professional swimming coaches for your first swim back.


Training plan 1

Warm-up -> Swimming drills-> 10/12 x 25m Sprinting -> Cool down

Start with a warm-up of 400-600m low-frequency freestyle.

Then you can perform some technique drills, for instance, swim with single-arm drills freestyle for 25m while putting the other hand aside your hip or put it at the front, and change hand for the single-arm drills for another 25m.


For butterfly stroke, you can start with 5 strokes of the left hand and 5 with a right hand and thus, 5 full strokes.


For backstroke, it is the same as the butterfly stroke. However, it is a little bit different for breaststroke. You can do the stroke with 3-2-1 breaststroke legs. Hold your breath for swimming 3 breaststroke legs and then a full stroke, then swim 2 breaststroke legs and a full stroke and one full stroke.


For the swimming drills, you can decide the stroke you want to practice and make it to 400m. After you have finished, you can do a 10-12 times 25m sprint. When you reach the 25m, swim slowly to cool down yourself to another side of the pool and start it again. It is better to set a time for yourself to do the program. For example, you can set 1 minute for each sprint including the cooldown to keep up the heart rate.  


Training plan 2

Warm-up -> swimming drills -> 400 - 1000 m freestyle -> cool down

Similar to the first program, this program has slightly changed the last part. It is suggested for you to swim 400 - 1000 m freestyle, depending on your strength and endurance. However, you can gradually increase the distance. In the meantime, it would be good to record the time needed for every 100 m to keep up the heart rate. 


Training plan 3

Warm-up -> 200 m kicking -> 400 m freestyle -> 400 m breaststroke/other strokes -> Cool down

You will need a kickboard for this program! After warming up, you can do a 200 m kicking of a stroke. The main set of the program is 400 m freestyle and 400 m of the other strokes. Also, it is advised to set a time for each 100 m. 

These training plans are designed for advanced swimmers after a long pause of practice. You can also try it out, but do adjust the intensity depending on your capability. Keep in mind to start the session with low intensity and gradually increase it. In the meantime, stay healthy and fit!

What to take with your training?