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Keep the kick going the whole way.\nback: Swim / 4x2 / 0lb 20s\n// Cool-down: 4 lengths easy, any stroke.\ncool: Swim / 1x4 / 0lb 0s","description":"**Pyramid.** 1-2-3-4-3-2-1 lengths: up in freestyle, down in breaststroke. About 900 total."}]},{"name":"Week 5","days":[{"name":"Workout A","exerciseText":""},{"name":"Workout B","exerciseText":""},{"name":"Workout C","exerciseText":"// Warm-up: 8 lengths easy, any stroke.\nwarm: Swim / 1x8 / 0lb 60s\n// Mini medley: 3 lengths each, 1 backstroke, 1 breaststroke, 1 freestyle.\nmain: Swim / 4x3 / 0lb 30s\n// Breaststroke: pull, breathe, kick, then glide for a full second. Narrow kick; if the left knee complains, use a flutter kick with breaststroke arms.\nbreast: Swim / 4x2 / 0lb 20s\n// Backstroke: count your strokes per length and compare to week 3.\nback: Swim / 4x2 / 0lb 20s\n// Freestyle build: start easy and get a little faster each length.\nbuild: Swim / 1x4 / 0lb 30s\n// Cool-down: 4 lengths easy, any stroke.\ncool: Swim / 1x4 / 0lb 0s","description":"**Stroke mix.** All three strokes, with a breaststroke and backstroke focus. About 1100 total."}]},{"name":"Week 6","days":[{"name":"Workout A","exerciseText":""},{"name":"Workout B","exerciseText":""},{"name":"Workout C","exerciseText":"// Warm-up: 8 lengths easy, any stroke.\nwarm: Swim / 1x8 / 0lb 60s\n// Builds: each length starts easy and finishes fast.\nbuild: Swim / 4x1 / 0lb 30s\n// TEST 1: 16 lengths (~400) freestyle, as fast as you can hold evenly. Stop the timer when you touch. Then 5 min easy swimming.\ntest400: Swim / 1x16 / 0lb 600s+|300s\n// TEST 2: 8 lengths (~200) freestyle, hard. Stop the timer when you touch.\ntest200: Swim / 1x8 / 0lb 300s+|0s\n// Cool-down: 4 lengths easy backstroke.\ncool: Swim / 1x4 / 0lb 0s","description":"**Pace test.** Gives your pace per 100. Pace = (400 time - 200 time) / 2. Send both times to the coach."}]},{"name":"Week 7","days":[{"name":"Workout A","exerciseText":""},{"name":"Workout B","exerciseText":""},{"name":"Workout C","exerciseText":"// Warm-up: 8 lengths easy, any stroke.\nwarm: Swim / 1x8 / 0lb 60s\n// Freestyle, 3 lengths each: lengths 1-2 easy, length 3 fast.\nmain: Swim / 4x3 / 0lb 30s\n// Backstroke, alternate easy and strong lengths.\nback: Swim / 6x1 / 0lb 20s\n// Fast breaststroke, 1 length each, full rest. Narrow kick.\nbreast: Swim / 4x1 / 0lb 40s\n// Cool-down: 6 lengths easy, any stroke.\ncool: Swim / 1x6 / 0lb 0s","description":"**Speed play.** Easy-easy-fast repeats, plus some quicker backstroke and breaststroke. About 900 total."}]},{"name":"Week 8","days":[{"name":"Workout A","exerciseText":""},{"name":"Workout B","exerciseText":""},{"name":"Workout C","exerciseText":"// Warm-up: 8 lengths easy, any stroke.\nwarm: Swim / 1x8 / 0lb 60s\n// 3 x 8 lengths (~200): #1 freestyle, #2 breaststroke, #3 freestyle. Steady, about your test pace plus 5s per 100.\nmain: Swim / 3x8 / 0lb 45s\n// 4 lengths backstroke nonstop.\nback: Swim / 1x4 / 0lb 30s\n// Cool-down: 4 lengths easy, any stroke.\ncool: Swim / 1x4 / 0lb 0s","description":"**Distance.** Longer repeats at steady effort. About 1000 total."}]}]},"nextDay":14,"isMultiweek":false},{"deletedDays":[],"weeks":[],"vtype":"program","author":"/r/fitness","clonedAt":1789318457433,"description":"The go-to starting program from the r/Fitness wiki. Three days per week, two alternating workouts, six barbell movements. Every set scheme is the same: 2 straight sets of 5, then one all-out AMRAP set. Add weight each session, deload 10% when you stall, and move on after 3 months.","shortDescription":"Simple 3-day barbell program to build your first foundation of strength","url":"https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/","tags":[],"deletedWeeks":[],"exercises":[],"name":"Basic Beginner Routine","days":[{"name":"Day 1","exercises":[],"id":"qvvayrcb"}],"id":"wbxfxgmk","deletedExercises":[],"planner":{"name":"Basic Beginner Routine","vtype":"planner","weeks":[{"name":"Week 1","days":[{"name":"Workout A","exerciseText":"main / used: none / 2x5, 1x5+ \\\n / progress: custom(increase: 2.5lb) {~\n if (completedReps >= reps) {\n for (var.i in completedReps) {\n if (completedReps[ns] > 10) {\n weights[var.i] = completedWeights[var.i] + state.increase * 2\n } else {\n weights[var.i] = completedWeights[var.i] + state.increase\n }\n }\n } else {\n weights *= 0.9\n }\n~}\n\nBent Over Row / ...main / 95lb\nBench Press / ...main / 45lb\nSquat / ...main / 45lb / progress: custom(increase: 5lb) { ...main }"},{"name":"Workout B","exerciseText":"Chin Up / ...main / 0lb\nOverhead Press / ...main / 45lb\nDeadlift / ...main / 95lb / progress: custom(increase: 5lb) { ...main }"}]}]},"nextDay":1,"isMultiweek":true}],"stats":{"length":{},"percentage":{},"weight":{}},"history":[]}}