Effective Swimming Training Plans for Women
Swimming is one of the best sports to build up your stamina and strength at the same time. For athletic women, it's a fantastic way to stay fit and have lots of fun at the same time. In this article, we share with you valuable tips on how to best approach swimming training and provide you with structured training plans that will take your swimming training to the next level. Let's go!
Why Start Swim Training?
Swimming is not only an excellent full-body exercise, it is also easy on the joints. It strengthens the cardiovascular system, improves muscle strength, contributes to flexibility and can boost calorie burning. Exercising in the water also has beneficial effects on mental health: it helps to reduce stress and boosts your mood. So swimming is not only good for your body, but also for your soul. Whether you want to relax after a long day at the office or simply want to improve your fitness, swimming is the perfect choice! Let's take a look at the basic principles of a proper swimming training. There are a few important things you should keep in mind to get the most out of your workout.
Proper Swimming Training
How Many Laps Should I Swim?
There is no single answer to the question “How many laps should I swim?”. Proper swimming training is based on the perfect balance between endurance, strength and technique. To get the most out of your training, you should continuously work on all three components. But don't worry, it sounds more complicated than it is. Simply start with light units and slowly increase the intensity and duration of your training units. This will keep you motivated and you will gradually see progress. Whether you're working on your breathing, improving your leg strength in breaststroke or optimizing your backstroke - there's always something new to learn and improve.
How Often Should You Go Swimming?
The rule here is: consistency over intensity! Regular training is the be-all and end-all - there's no point in swimming to exhaustion several times a week and then having to take a break for days on end. Instead, it is much more effective if you set yourself achievable goals and work on them consistently. For beginners, we recommend swimming up to three times a week. Advanced swimmers can go to the pool four to five times a week. After a while, you will start to see results and avoid injuries at the same time. Your body will appreciate it and you will feel better after every workout!
The Right Swimming Training Equipment
The right equipment is essential for an effective swimming training. It is important that you wear a sports bikini or a training costume that fits perfectly and in which you feel comfortable. Nothing is more annoying than having to interrupt your swim training because your bikini top is slipping... Check out for instance our blue swimsuits or our sexy red sports bikinis! :)
→ Take a look at our comprehensive packing list of pool must haves for the swimming pool, so you don't forget anything at home and are fully prepared for an effective swim workout!
Don't forget to warm up thoroughly before your swimming workout, as swimming trains a wide variety of muscles. A good warm-up routine makes all the difference and prepares your body optimally for swimming training. Perform light stretching exercises to make your muscles supple and increase flexibility. A few gentle stretches for your shoulders, arms, legs and back are perfect for loosening up.
But that's not all - supplement your warm-up for swimming training with short strength units, such as squats, lunges or push-ups. These exercises get your circulation going and activate the muscles you need for swimming. This way, you'll be well prepared and minimize the risk of injury. So, get ready and then get into the water - your body will thank you!
Swimming Training Plans for Beginners and Advanced
Now it's getting really exciting - here come the training plans! We have put together two different plans for you, for beginners and advanced. You will find clear information on how often you should go swimming each week in order to train your swimming effectively.
Feel free to use these training plans as guidance, but remember that everyone is different and it's important to listen to your own body. If something doesn't suit you or you feel uncomfortable, take it easy. Also, don't hesitate to get professional support. A trainer can help you improve your technique and give you the best advice.
Swimming Training Plan Beginners
A simple swimming plan for beginners is just the thing to get you started with swimming training. Here is an example for one week:|
Day |
Duration |
Exercise |
Details |
|
Monday |
30 Min |
Easy swimming, focus on technique |
|
|
Wednesday |
30 Min |
Interval training |
|
|
Friday |
40 Min |
Endurance swimming |
|
Swimming Training Plan Advanced
If you already have some experience and want to intensify your swimming workout, try this plan:
| Day | Duration | Exercise | Details |
| Monday | 45 Min | Technique training |
|
| Wednesday | 60 Min | Interval training |
|
| Friday | 60 Min | Endurance swimming, including sprints |
|
| Sunday | 60 Min | Open water swimming |
|
→ Make sure you eat a balanced diet during your swim training. Light, carbohydrate-rich snacks are ideal before training. After training, protein-rich meals help with recovery. You can find out more about this topic in our article on sport and nutrition.