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    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

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    Lynch Jun Dondriano
    This document outlines a weekly swimming workout schedule that includes warm-up and cool-down periods each day. The core of each workout focuses on aerobic swimming, kickboard intervals, sprint training, and stroke-specific drills. Rest days are scheduled for Wednesday and Saturday to allow for recovery between sessions.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Uploaded by

    Lynch Jun Dondriano
    30 views1 page
    This document outlines a weekly swimming workout schedule that includes warm-up and cool-down periods each day. The core of each workout focuses on aerobic swimming, kickboard intervals, sprint training, and stroke-specific drills. Rest days are scheduled for Wednesday and Saturday to allow for recovery between sessions.

    Original Title

    Swimming microcycle plan

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    This document outlines a weekly swimming workout schedule that includes warm-up and cool-down periods each day. The core of each workout focuses on aerobic swimming, kickboard intervals, sprint training, and stroke-specific drills. Rest days are scheduled for Wednesday and Saturday to allow for recovery between sessions.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    30 views1 page

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Uploaded by

    Lynch Jun Dondriano
    This document outlines a weekly swimming workout schedule that includes warm-up and cool-down periods each day. The core of each workout focuses on aerobic swimming, kickboard intervals, sprint training, and stroke-specific drills. Rest days are scheduled for Wednesday and Saturday to allow for recovery between sessions.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

    Warm- up Warm - up Warm- up Warm- up Warm- up Warm- up Warm- up


    15- 20 minutes 15- 20 REST 15- 20 15- 20 minutes REST 15- 20 minutes Aerobic
    Aerobic based minutes minutes Aerobic based based swimming
    swimming Aerobic Aerobic swimming
    based based
    swimming swimming
    Cardio Cardio Cardio Cardio Cardio Cardio Cardio
    Kickboard 4 Rep, 20 Kickboard REST Kickboard 4 Kickboard 4 REST Kickboard 4 Rep, 20 sec
    sec interval 25 m 4 Rep, 20 Rep, 20 sec Rep, 20 sec interval 25 m
    sec interval 25 m interval 25 m
    interval
    25 m
    Resistance Resistance Resistance Resistance Resistance Resistance Resistance
    50 yards freestyle 50 yards REST 60 yards 60 yards breast REST 50 yards freestyle and
    sprints breast freestyle stroke breast stroke
    stroke sprints
    Cool down Cool Cool down Cool down Cool down Cool down Cool down
    down
    50 yards REST 50 yards 50 yards REST 50 yards freestyle easy
    freestyle freestyle freestyle easy pace
    easy pace easy pace pace

    Prepared by Jorjenica M. Honrejas

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