Sports Performance: Swimming - Beginner

Dive into Excellence: 16-Week Beginner Swimming Conditioning Program

Transform your swimming performance with our specialized 16-week conditioning program designed for beginners. Tailored to enhance your abilities in the water, this program guides you through a series of progressive phases, four days a week, each focusing on foundational swimming skills, strength, and endurance to elevate your swimming capabilities while significantly reducing the risk of injury.

Program Goals:

This conditioning journey is dedicated to those new to swimming or looking to refine their skills. Our goal is to empower you with the strength, speed, and agility necessary to navigate the water more efficiently and effectively. By focusing on core stability, movement efficiency, and the development of power in your strokes, we aim to transform you into a more confident and competent swimmer, ready to tackle new challenges and achieve your aquatic goals.

Who This Program Is For:

Beginner swimmers or those looking to improve their foundational swimming skills and physical conditioning. Whether you aim to complete your first lap or refine your technique for better performance, this program is your gateway to aquatic success.

Your Training Schedule:

Engage in a structured three-day weekly regimen that evolves with you, ensuring continuous improvement and adaptation to the demands of swimming.

Training Phases:

• Weeks 1-3: General Preparation - Establish your baseline with exercises focused on core strength, mobility, and stability, essential for effective swimming.
• Weeks 4-6: Introduction to Strength - Enhance your capacity for training with increased volume, emphasizing the maintenance of mobility and stability.
• Weeks 7-9: Strength Development - Increase your muscular strength, focusing on movements that support effective swimming techniques.
• Weeks 10-12: Introduction to Power - Begin integrating speed work with strength training, concentrating on movements that mimic swimming strokes.
• Weeks 13-15: Power Amplification - Transition to emphasizing explosive power through fast-twitch muscle fiber recruitment, crucial for quick starts and turns.
• Week 16: Regeneration and Recovery - Focus on recovery, reducing intensity to emphasize core stability and prepare your body for continued swimming success.

By the end of this 16-week program, you'll notice remarkable improvements in your swimming performance, including enhanced strength, power, and agility, all while minimizing the risk of injuries. Embrace this challenge to ignite your passion for swimming and shine as you master the art of moving through water. Dive in and begin your journey to becoming a more empowered and accomplished swimmer. The pool is yours to conquer!

Our app-based program is designed for consistency and completion. If life interrupts, you have a two-week grace period after app access ends, and you can request a PDF of your workout anytime by emailing us.

Consider our annual membership for year-long access to all programs and the flexibility to add any program upon request at info@boulderfitperformance.com. Initial app access includes all rehab, prehab, and mobility programs, with the option to add more as needed. We're here to support your fitness journey effectively and efficiently.

How do I get started?

1. Purchase this program
2. Download the BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Begin training instantly