Swim Serpentine 2017

BEG
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About this challenge

The Royal Parks Swim Serpentine is a fantastic open water swimming festival in the heart of London. Swim Serpentine’s 1-mile swimming event is a great test of training and commitment - but completely achievable even for someone just starting out. This challenge will convert you from a complete beginner to a fitter, healthier, more successful swimmer. You’ll receive a week-by-week training plan as well as lots of supporting articles and advice on open water swimming.  

 

beginner Training Plan

Entry requirements: beginner

This guide assumes that you have never trained for an event before and focuses on building your swimming-specific fitness over 13 weeks so that at the end of the guide, you are ready for your first event.

Swimming requires a good technique to ensure you are able to swim for a long time. If you are not a confident swimmer and are unsure about your stroke it might be worth having a few lessons with a professional coach who can give you a few pointers.  If you are a confident swimmer or have been in the past then you will be fine, if not getting a few lessons might be worth the investment.

 

Start date:
Anytime
Expected finish time:
Anytime
Duration:
13 weeks
Week 1
Jump to:
Monday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 5 x 50 metres (20 seconds rest between each 50 metres at comfortable speed)

 

3. 4 x 100 metres (30 seconds rest between each 100 metres all at comfortable speed)

 

4. 100 metres (Warm down easy any stroke)

 

850 metres total

Tuesday
Rest

Rest

 

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 25 metres (20 seconds rest between each 25 metres. One 25 metres fast pace, one easy pace for all 10 lengths)

 

3. 10 x 50 metres (25 seconds rest between each 50 metres. One fast, one easy pace for all 10 lengths)

 

4. 100 metres (Warm down easy any stroke)

 

950 metres total

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 5 x 100 metres (Easy pace focusing on technique. 30 seconds between each 100 metres focusing on keeping arms out of the centre line, keeping wide. Another 100 metres focusing on head still looking at the black line. Third 100 metres focusing on early entry, Fourth 100 metres on legs together with limited kick to save energy and fifth length on rotating the hips)

 

3. 3 x 50 metres (Easy pace focusing on maximising the distance from each stroke. Counting how many strokes per length. 25 seconds between each 50 metres rest)

 

4. 100 metres (Warm down easy any stroke)

 

850 metres total

Sunday
Rest

Rest

Monday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 4 x 75 metres (30 seconds rest between each 75 metres. One 75 metres fast, one 75 metres easy for all 4 sets)

 

3. 4 x 100 metres (30 seconds rest between each 100 metres. One 100 metres fast, one 100 metres easy for all 4 sets)

 

4. 100 metres (Warm down easy speed any stroke)

 

800 metres total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 2 x 200 metres (1 minute rest between each 200 metres. Easy speed for each 200 metres)

 

3. 2 x 100 metres (30 seconds rest between each 100 metres. One 100 metres fast, one 100 metres easy for all 4 sets)

 

4. 100 metres (Warm down easy any stroke)

 

800 metres total

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 50 metres (25 metres focusing on length, followed by 25 metres keeping head as still as possible then repeat the process times 10 reps at easy speed. 20 seconds rest between each 50 metres)

 

3. 200 metres (Comfortable speed focusing on length of stroke. 1 minute rest before swim down)

 

4. 100 metres (Warm down easy any stroke)

 

900 metres total

Sunday
Rest

Rest

Monday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 4 x 100 metres (30 seconds rest between each 100 metres. One 100 metres fast, one 100 metres easy for all 4 sets)

 

3. 4 x 50 metres (20 seconds rest between each 50 metres. One 50 metres fast, one 50 metres easy for all 4 sets)

 

4. 100 metres (warm down easy speed any stroke)

 

800 metres total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 4 x 200 metres (1 minute rest between each 200 metres. One 200 metres comfortable speed, one 200 metres easy for all 4 sets)

 

3. 100 metres (Warm down easy speed any stroke)

 

1000 metres total

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 750 metres (Straight 750 metres at comfortable pace focusing on technique with 2 minutes rest before warm down)

 

3. 100 metres (Warm down easy speed any stroke)

 

950 metres total

Sunday
Rest

Rest

Monday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 5 x 50 metres (20 seconds rest between each 50 metres fast speed)

 

3. 4 x 100 metres (30 seconds rest between each 100 metres all at comfortable speed)

 

4. 100 metres (Warm down easy any stroke)

 

850 metres total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 25 metres (20 seconds rest between each 25 metres. One 25 metres fast pace, one comfortable pace for all 10 lengths)

 

3. 10 x 50 metres (20 seconds rest between each 50 metres. One fast, one â€‹comfortable pace for all 10 lengths)

 

4. 100 metres (Warm down easy any stroke)

 

950 metres total

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 5 x 100 metres (Easy pace focusing on technique. 30 seconds between each 100 metres focusing on keeping arms out of the centre line, keeping wide. Another 100 metres focusing on head still looking at the black line. Third 100 metres focusing on early entry, Fourth on legs together with limited kick to save energy and fifth length on rotating the hips)

 

3. 6 x 50 metres (Easy pace focusing on maximising the distance from each stroke. Counting how many strokes per length. 20 seconds rest between each 50 metres)

 

4. 100 metres (Warm down easy any stroke)

 

1 k total

Sunday
Rest

Rest

Monday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 50 metres (20 seconds rest), 100 metres (25 seconds rest), 200 metres (30 seconds rest), 100 metres (25 seconds rest), 50 metres (20 seconds rest) (all at comfortable speed)

 

3. 3 x 100 metres (30 seconds rest between each 100 metres all at comfortable speed)

 

4. 100 metres (Warm down easy any stroke)

 

1 k total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 50 metres (20 seconds rest), 100 metres (30 seconds rest), 200 metres (1 minute rest), 100 metres (30 seconds rest), 50 metres (20 seconds rest, all at a comfortable speed)

 

3. 5 x 100 metres (Easy pace focusing on technique. 30 seconds between each 100 metres focusing on keeping arms out of the centre line, keeping wide. Another 100 metres focusing on head still looking at the black line. Third 100 metres focusing on early entry, Fourth on legs together with limited kick to save energy and fifth length on rotating the hips)

 

4. 100 metres (warm down easy any stroke)

 

1.2 k total

Thursday
Rest

Rest 

Friday
Rest

Rest 

Saturday
Training

1. 100 metres (Warm up easy front crawl focusing on relaxing your body in the water)

 

2. 5 x 100 metres (30 seconds rest between each 100 metres at comfortable speed)

 

3. 5 x 50 metres (20 seconds rest between each 50 metres at fast speed)

 

4. 6 x 25 metres (20 seconds rest between each 25 metres at fast speed)

 

5. 100 metres (Warm down easy any stroke)

 

1.1 k total

Sunday
Rest

Rest

Monday
Training

1. 100 metres (Warm-up easy front crawl focus on relaxing your body in the water)

 

2. 3 x 200 metres (1 minute rest between each 200 metres at comfortable pace). First 200 metres focusing on relaxed head early entry wide width of your hips (not in the centre line), second 200 metres focusing on head looking down relaxed in a neutral position, third 200 metres legs together and focus on not kicking too much as this will burn more energy over a mile)

 

3. 3 x 100 metres (30 seconds rest between each 100 metres, each 100 metres at comfortable speed)

 

4. 3 x 50 metres (20 seconds rest between each 50 metres at fast speed)

 

5. 4 x 25 metres (20 seconds rest between each 25 metres at fast speed)

 

6. 100 metres (Warm down easy any stroke)

 

1.35 k total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focus on relaxing your body in the water)

 

2. 50 metres (20 seconds rest), 100 metres (30 seconds rest), 200 metres (1 minute rest), 300 metres (1 minute), 200 metres (1 minute seconds rest), 100 metres (30 seconds rest), 50 metres (20 seconds rest all at comfortable speed)

 

3. 8 x 25 metres, (20 seconds rest between each 25 metres, all at comfortable speed)

 

4. 100 metres (Warm down easy any stroke)

 

1.4 k total

Thursday
Rest

Rest

Friday
Rest

Rest 

Saturday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 2 x 300 metres (1 minute rest between each 300 metres at comfortable speed)

 

3. 2 x 200 metres (1 minute rest between each 200 metres. First 200 metres fast, second 200 metres easy speed)

 

4. 100 metres (30 seconds rest at fast speed)

 

5. 100 metres (Warm down easy any stroke)

 

1.3 k total

Sunday
Rest

Rest

Monday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 50 metres (20 seconds rest), 100 metres (30 seconds rest), 200 metres (45 seconds rest), 300 metres (1 minute rest), 400 metres (1 minute rest all at comfortable speed)

 

3. 2 x 75 metres (30 seconds rest at comfortable speed)

 

4. 100 metres (Warm down easy any stroke)

 

1.4 k total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 25 metres (20 seconds rest all at fast speed)

 

3. 2 x 500 metres (1 minute 30 seconds rest between each 500 metres rest at comfortable speed)

 

4. 100 metres (Warm down easy any stroke)

 

1.45 k total

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 100 metres (25 seconds rest between each 100 metres first one fast, second one easy, then repeat for all 10 sets)

 

3. 3 x 50 metres (15 seconds rest between each 50 metres. First 50 metres focusing on relaxed head early entry wide width of your hips (not in the centre line), second 50 metres focusing on head looking down relaxed in a neutral position, third 50 metres legs together and focus on not kicking too much as this will burn more energy over a mile)

 

4. 4 x 25 metres (15 seconds rest between each 25 metres at fast speed but also focusing on maximising length out of each stroke)

 

5. 100 metres (Warm down easy any stroke)

 

1.45 k total

Sunday
Rest

Rest

Monday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 1000 metres (Straight 1000 metres at comfortable pace focusing on technique. 1 minute rest before warm down)

 

3. 100 metres (Warm down easy speed any stroke)

 

1.2 k total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focus on relaxing your body in the water)

 

2. 50 metres (15 seconds rest), 100 metres (20 seconds rest), 200 metres (30 seconds rest), 300 metres (45 seconds rest), 200 metres (30 seconds rest), 100 metres (20 seconds rest), 50 metres (15 seconds rest all at comfortable speed)

3. 4 x 25 metres, (15 seconds rest between each 25 metres all at fast speed)

 

4. 100 metres (Warm down easy any stroke)

 

1.3 k total

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 100 metres (30 seconds rest between each 100 metres first one fast, second one comfortable, then repeat for all 10 sets)

 

3. 3 x 50 metres (First 50 metres focusing on relaxed head early entry wide width of your hips (not in the centre line), second 200 metres focusing on head looking down relaxed in a neutral position, third 200 metres legs together and focus on not kicking too much as this will burn more energy over a mile)

 

4. 4 x 25 metres (15 seconds rest between each 25 metres at fast speed but also focusing on maximising length out of each stroke)

 

5. 100 metres (Warm down easy any stroke)

 

1.45 k total

Sunday
Rest

Rest

Monday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 50 metres (15 seconds rest), 100 metres (25 seconds rest), 200 metres (45 seconds rest), 100 metres (20 seconds rest), 50 metres (15 seconds rest) (50 / 100 metres at fast speed and 100 metres / 200 metres at comfortable speed)  

 

3. 4 x 100 metres (20 seconds rest between each 100 metres. One fast, one easy, one fast, one easy)

 

4. 4 x 50 metres (15 seconds rest between each 50 metres all at comfortable speed)

 

5. 10 x 25 metres (15 seconds rest between each 25 metres. One fast, one easy speed)

 

6. 100 metres (Warm down easy any stroke)

 

1.55 k total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 50 metres (15 seconds rest), 100 metres (25 seconds rest), 200 metres (45 seconds rest), 100 metres (25 seconds rest), 50 metres (20 seconds rest, all at a comfortable speed)

 

3. 5 x 100 metres (Easy pace focusing on technique. 25 seconds between each 100 metres focusing on keeping arms out of the centre line, keeping wide. Another 100 metres focusing on head still looking at the black line. Third 100 metres focusing on early entry, Fourth on legs together with limited kick to save energy and fifth length on rotating the hips)

 

4. 200 metres (Easy pace with 30 seconds rest before warm down)

 

5. 100 metres (Warm down easy any stroke)

 

1.4 k total

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water

 

2. 12 x 100 metres (25 seconds rest between each 100 metres at comfortable speed)

 

3. 4 x 50 metres (15 seconds rest between each 50 metres at fast speed)

 

4. 4 x 25 metres (15 seconds rest between each 25 metres at comfortable speed)

 

5. 100 metres (Warm down easy any stroke)

 

1.7 k total

Sunday
Rest

Rest

Monday
Training

1. 100 metres (Warm-up easy front crawl focus on relaxing your body in the water)

 

2. 4 x 200 metres (45 seconds rest between each 200 metres at comfortable pace). First 200 metres focusing on relaxed head early entry wide width of your hips (not in the centre line), second 200 metres focusing on head looking down relaxed in a neutral position, third 200 metres legs together and focus on not kicking too much as this will burn more energy over a mile)

 

3. 3 x 100 metres (25 seconds rest between each 100 metres, each 100 metres at comfortable speed)

 

4. 3 x 50 metres (20 seconds rest between each 50 metres at fast speed)

 

5. 4 x 25 metres (15 seconds rest between each 25 metres at fast speed)

 

6. 100 metres (Warm down easy any stroke)

 

1.55 k total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focus on relaxing your body in the water)

 

2. 50 metres (15 seconds rest), 100 metres (25 seconds rest), 200 metres (45 seconds rest), 300 metres (45 seconds rest), 200 metres (45 seconds rest), 100 metres (25 seconds rest), 50 metres (15 seconds rest all at comfortable speed)

 

3. 10 x 25 metres, (20 seconds rest between each 25 metres at fast speed)

 

4. 100 metres (Warm down easy any stroke)

 

1.45 k total

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 12 x 100 metres (25 seconds rest between each 100 metres at comfortable speed)

 

3. 100 metres (Warm down easy any stroke)

 

1.4 k total

Sunday
Rest

Rest

Monday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 50 metres (20 seconds rest), 100 metres (25 seconds rest), 200 metres (30 seconds rest), 300 metres (45 seconds rest), 400 metres (1 minute rest), 500 metres (1 minute rest all at comfortable speed)

 

3. 100 metres (warm down easy any stroke)

 

1.75 k total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 25 metres (20 seconds rest between each 25 metres all at fast speed)

 

3. 2 x 500 metres (1 minute rest between each 500 metres at comfortable speed)

 

4.  100 metres (warm down easy any stroke)

 

1.45 k total

 

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 12 x 100 metres (30 seconds rest between each 100 metres first one fast, second one easy, then repeat for all 10 sets)

 

3. 3 x 50 metres (20 seconds rest between each 50 metres. First 50 metres focusing on relaxed head early entry wide width of your hips (not in the centre line), second 200 metres focusing on head looking down relaxed in a neutral position, third 200 metres legs together and focus on not kicking too much as this will burn more energy over a mile)

 

4. 4 x 25 metres (15 seconds rest between each 25 metres at fast speed but also focusing on maximising length out of each stroke)

 

5. 100 metres (Warm down easy any stroke)

 

1.65 k total

Sunday
Rest

Rest

Monday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 1500 metres (Straight 1500 metres at comfortable pace focusing on technique 1 minute rest before warm down)

 

3. 100 metres (Warm down easy speed any stroke)

 

1700 metres total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focus on relaxing your body in the water)

 

2. 50 metres (15 seconds rest), 100 metres (20 seconds rest), 200 metres (30 seconds rest), 300 metres (30 seconds rest), 200 metres (30 seconds rest), 100 metres (20 seconds rest), 50 metres (15 seconds rest all at comfortable speed)

 

3. 8 x 25 metres, (15 seconds between each 25 metres at fast speed)

 

4. 100 metres (Warm down easy any stroke)

 

1.4 k total

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 12 x 100 metres (20 seconds rest between each 100 metres first one fast, second one comfortable, then repeat for all 12 sets)

 

3. 3 x 50 metres (20 seconds rest between each 50 metres. First 50 metres focusing on relaxed head early entry wide width of your hips (not in the centre line), second 200 metres focusing on head looking down relaxed in a neutral position, third 200 metres legs together and focus on not kicking too much as this will burn more energy over a mile)

 

4. 4 x 25 metres (15 seconds rest between each 25 metres at fast speed but also focusing on maximising length out of each stroke)

 

5. 100 metres (Warm down easy any stroke)

 

1.65 k total

Sunday
Rest

Rest

Monday
Rest

Rest

Tuesday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 2 x 500 metres (Comfortable speed focusing on technique 1 minute rest between each 500 metres)

 

3. 100 metres (Warm down easy speed any stroke)

 

1200 metres total

Tapering before the event 

Wednesday
Rest

Rest

Thursday
Training

1. 100 metres (Warm up easy front crawl focus on relaxing your body in the water)

 

2. 1 x 1000 metres (Comfortable speed focusing on technique 1 minute rest between each 500 metres)

 

3. 100 metres (Warm down easy any stroke)

 

1.2 k total

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Race day

Event day!!

Week 1
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