Type: cardio/swimming

Author: Daniel - TinyVik1ng

A Beginner’s Journey to Mastery in the Waters of the North 🌌🌊

Program Overview:

• Duration: 6 Weeks
• Frequency: 3-4 sessions per week
• Focus: Improving swimming technique, building stamina, and feeling at home in the water.

Week 1-2: Arctic Awakening

Objective: Build water comfort and improve basic swimming strokes (freestyle and backstroke).

Tip: Focus on relaxed breathing and efficient movement. Rest as needed between sets.

Day	Activity
Day 1 – Calm Fjord Swim	Warm-up: 4 x 25m easy swim (freestyle/backstroke, RPE 2-3), rest 30 seconds Main Set: 6 x 25m (freestyle) focusing on technique: Odd laps: Focus on smooth arm strokes Even laps: Focus on breathing rhythm Cool-down: 2 x 25m backstroke, easy pace
Day 2 – Glacial Drift (Technique Day)	Warm-up: 6 x 25m alternating freestyle and backstroke (RPE 2-3) Drill Set: 8 x 25m technique drills (rest 20-30 seconds): 2 x Catch-up drill (focus on extending arms) 2 x Finger-drag drill (for relaxed recovery) 2 x Side-kick drill (focus on body alignment) 2 x Freestyle with focus on exhaling underwater Cool-down: 2 x 25m easy freestyle
Day 3 – Rest or Optional Open Water Exploration	If available, do a short open-water swim (10-15 minutes) in a calm, shallow area.

Week 3-4: Midnight Flow

Objective: Build endurance and confidence in pacing. Add variety with short, controlled efforts.

Tip: Keep strokes smooth, and focus on body rotation and breathing.

Day	Activity
Day 1 – Nordic Flow Endurance	Warm-up: 4 x 25m alternating freestyle/backstroke (RPE 2-3) Main Set: 2 x 100m steady swim (RPE 4-5), rest 45 seconds 4 x 50m moderate pace (RPE 5), rest 30 seconds Cool-down: 2 x 25m easy backstroke
Day 2 – Midnight Sprint	Warm-up: 6 x 25m freestyle (RPE 2-3) Main Set: 8 x 25m freestyle sprints (RPE 7-8), rest 20-30 seconds 4 x 25m slow and controlled freestyle, emphasizing smooth strokes and relaxed breathing Cool-down: 2 x 25m backstroke
Day 3 – Rest or Recovery Swim	Easy 15-20 mins swim (alternate strokes) in a pool or open water, emphasizing relaxation (RPE 2-3).
Day 4 – Aurora Intervals	Warm-up: 4 x 25m (freestyle/backstroke, RPE 2-3) Main Set: 10 x 50m: Odd laps: Moderate pace (RPE 4-5) Even laps: Fast pace (RPE 7) Rest 30 seconds between each lap Cool-down: 100m freestyle/backstroke mix at easy pace

Week 5-6: Northern Currents

Objective: Build sustained endurance and prepare for open water swims. Begin extending distances.

Tip: Practice sighting in open water to simulate real-world conditions.

Day	Activity
Day 1 – Arctic Endurance	Warm-up: 4 x 50m alternating freestyle and backstroke (RPE 2-3) Main Set: 2 x 200m freestyle (RPE 4-5), rest 1 minute Focus: Maintain a steady pace and consistent breathing rhythm Cool-down: 4 x 25m easy swim (freestyle/backstroke mix)
Day 2 – Midnight Sprint Progression	Warm-up: 6 x 25m freestyle, easy pace (RPE 2-3) Main Set: 8 x 25m sprints (RPE 7-8), rest 20 seconds 4 x 50m moderate effort (RPE 5), rest 30 seconds 1 x 100m freestyle, steady effort (RPE 5-6) Cool-down: 2 x 25m backstroke
Day 3 – Fjord Recovery Swim (Optional)	Easy open water swim (15-20 minutes, RPE 2-3) focusing on relaxation and sighting (lifting your head to look forward).
Day 4 – Aurora Long Swim	Warm-up: 4 x 50m alternating strokes (RPE 2-3) Main Set: 300m continuous freestyle, steady pace (RPE 4-5) 4 x 50m backstroke (RPE 3-4), rest 20-30 seconds Cool-down: 100m easy freestyle

Additional Notes:

• Progress Gradually: Each week, aim to increase total swim volume by 5-10% if you feel comfortable.
• Practice Sighting: In open water, practice lifting your head slightly during freestyle to spot landmarks.
• Hydration: Stay hydrated, especially during long sessions.
• Rest as Needed: Listen to your body and take breaks as required.

By the end of this program, you’ll feel confident swimming longer distances and exploring open water. Just like the calm yet powerful northern waters, you’ll glide with strength and grace. Skål to your swimming journey! 🏊‍♀️✨

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