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Beginner Swim Workout From A Professional Swim Coach
Hi, my name is Dan. I am a swim coach and the owner of an NYC-based swim school. My blog is centered around swimming tips for beginners, where I share my knowledge and passion for swimmers of every fitness level.
In this article, you'll find the 10 best beginner swim workouts that involve swimming exercises for your whole body.
Let's dive in.
In this article, you'll find the 10 best beginner swim workouts that involve swimming exercises for your whole body.
Let's dive in.
Tips on how to perform swim workouts:
My swim workouts for beginners are written in a particular order: from a very easy, slow pace to longer distances workouts for more advanced swimmers. All workouts can be performed in the swimming pool of any length
Unless stated otherwise, you decide the appropriate number of seconds to rest.
No rest between laps means you must swim the number of laps with no breaks.
Always focus on your technique first. Don't sacrifice technique for speed.
Get an appropriate amount of rest in between sets.
Substitute the strokes you don't know with one you're most comfortable with.
For more swim workouts, keep reading until the end.
10 Swimming Workouts for Beginners
Workout #1
4 x lap swims of your choice of a swim stroke, easy pace
4 laps of easy kick
2 laps freestyle swim with a pull buoy
3 x
1 lap medium pace freestyle
1 lap easy backstroke swim
Rest, repeat after every attempt
3 x
1 lap flutter kick at a faster pace
1 lap easy breaststroke kick
Rest, repeat after every attempt
4 x
one-length freestyle and one-length breaststroke, easy swim
4 laps of easy kick
2 laps freestyle swim with a pull buoy
3 x
1 lap medium pace freestyle
1 lap easy backstroke swim
Rest, repeat after every attempt
3 x
1 lap flutter kick at a faster pace
1 lap easy breaststroke kick
Rest, repeat after every attempt
4 x
one-length freestyle and one-length breaststroke, easy swim
Workout #2
4 x
2 laps easy swim, alternating freestyle with backstroke
1 lap flutter kick on the back
1 lap front flutter kick
4 laps of kicking, every third lap is at a faster pace
3 x
1 lap of freestyle swim, medium pace
1 lap of easy backstroke
1 lap of freestyle swim, fast pace
1 lap of easy backstroke
4 x
1 lap sprint kick, any stroke
1 lap easy kicks
4 laps easy swim
2 laps easy swim, alternating freestyle with backstroke
1 lap flutter kick on the back
1 lap front flutter kick
4 laps of kicking, every third lap is at a faster pace
3 x
1 lap of freestyle swim, medium pace
1 lap of easy backstroke
1 lap of freestyle swim, fast pace
1 lap of easy backstroke
4 x
1 lap sprint kick, any stroke
1 lap easy kicks
4 laps easy swim
Workout #3
4 laps of easy swim, choice of stroke
4 laps of all four strokes (1 stroke per lap)
4 x swim with a pull buoy
4 x easy kicks
4 x
1 lap at a fast pace of any of four strokes
1 easy lap swim, maintain a perfect stroke
2 x
4 laps of any stroke, every lap, try to swim faster
2 x
1 lap flutter sprint kick
1 lap flutter sprint kick on back
2 laps of easy breaststroke kick
4 laps easy swim, alternating freestyle with backstroke
4 laps of all four strokes (1 stroke per lap)
4 x swim with a pull buoy
4 x easy kicks
4 x
1 lap at a fast pace of any of four strokes
1 easy lap swim, maintain a perfect stroke
2 x
4 laps of any stroke, every lap, try to swim faster
2 x
1 lap flutter sprint kick
1 lap flutter sprint kick on back
2 laps of easy breaststroke kick
4 laps easy swim, alternating freestyle with backstroke
Workout #4
4 x
2 laps of easy swims with no rest periods, choice of your stroke
3 x
2 laps of easy kicking, alternating freestyle kicks with breaststroke
4 x
1 lap, first half of the pool at the hard pace. The rest is an easy swim
1 lap, the second half of the pool at the hard pace
2 laps easy backstroke swim
4 x
swim all four strokes with no rest periods
2 laps of easy kicking
4 x
2 laps of freestyle swim, the second lap is faster
4 laps easy swim, alternating strokes
2 laps of easy swims with no rest periods, choice of your stroke
3 x
2 laps of easy kicking, alternating freestyle kicks with breaststroke
4 x
1 lap, first half of the pool at the hard pace. The rest is an easy swim
1 lap, the second half of the pool at the hard pace
2 laps easy backstroke swim
4 x
swim all four strokes with no rest periods
2 laps of easy kicking
4 x
2 laps of freestyle swim, the second lap is faster
4 laps easy swim, alternating strokes
Workout #5
2 x
4 laps of freestyle swim to warm up with no rest intervals
4 laps kick all four strokes with a board
4 x
2 laps swim each stroke per set at an average pace with no rest intervals between laps
2 laps of easy kick
2 x
2 laps freestyle with pull buoy at a faster pace
2 laps backstroke swim with pull buoy focusing on perfect stroke
4 x
2 laps of fast freestyle kick with fins and board
2 laps, easy flutter kick on back
4 laps of backstroke swim to cool down
4 laps of freestyle swim to warm up with no rest intervals
4 laps kick all four strokes with a board
4 x
2 laps swim each stroke per set at an average pace with no rest intervals between laps
2 laps of easy kick
2 x
2 laps freestyle with pull buoy at a faster pace
2 laps backstroke swim with pull buoy focusing on perfect stroke
4 x
2 laps of fast freestyle kick with fins and board
2 laps, easy flutter kick on back
4 laps of backstroke swim to cool down
Workout #6
4 x
2 laps freestyle swim
1 lap backstroke swim
3 x
2 laps of freestyle swim with fins, working only with one arm per lap
1 lap left arm, second lap right arm
non-working arm stays in front for the whole time
Pyramid:
1 lap freestyle swim
Rest
2 laps freestyle swim
Rest
3 laps freestyle swim
Rest
4 laps of freestyle swim
Rest
3 laps
Rest
2 laps
Rest
1 lap
4 laps of easy kicking with fins
2 laps freestyle swim
1 lap backstroke swim
3 x
2 laps of freestyle swim with fins, working only with one arm per lap
1 lap left arm, second lap right arm
non-working arm stays in front for the whole time
Pyramid:
1 lap freestyle swim
Rest
2 laps freestyle swim
Rest
3 laps freestyle swim
Rest
4 laps of freestyle swim
Rest
3 laps
Rest
2 laps
Rest
1 lap
4 laps of easy kicking with fins
Workout #7
2x
4 laps swim, switch freestyle with breaststroke every lap
4 laps of kicking with a board, the same sequence
4x
With fins
4 laps of alternating any 2 strokes by laps
Rest 30”
4 x
1 lap freestyle at a moderate pace
1 lap freestyle at a fast pace
1 lap easy swim on a back
4 laps easy swim on back to cool down
4 laps swim, switch freestyle with breaststroke every lap
4 laps of kicking with a board, the same sequence
4x
With fins
4 laps of alternating any 2 strokes by laps
Rest 30”
4 x
1 lap freestyle at a moderate pace
1 lap freestyle at a fast pace
1 lap easy swim on a back
4 laps easy swim on back to cool down
Workout #8
2 x
2 laps of each with no rest:
Freestyle
Backstroke
Breaststroke
4 x
With fins, no rest between laps
2 lap Breaststroke swim with freestyle kick
2 lap kick on the back
4 x
1 lap of breaststroke swim at an average pace
2 laps of easy freestyle swim, no rest
2 x
2 laps of fast freestyle kick with no rest time in between
2 laps of backstroke swim at an easy pace
4 laps of easy swim, choice stroke
2 laps of each with no rest:
Freestyle
Backstroke
Breaststroke
4 x
With fins, no rest between laps
2 lap Breaststroke swim with freestyle kick
2 lap kick on the back
4 x
1 lap of breaststroke swim at an average pace
2 laps of easy freestyle swim, no rest
2 x
2 laps of fast freestyle kick with no rest time in between
2 laps of backstroke swim at an easy pace
4 laps of easy swim, choice stroke
Workout #9
2x
4 laps of easy swim, alternating freestyle and backstroke every lap
4 laps of easy kicking, the same way
The second round with fins
4 x
1 lap fast freestyle
1 lap fast backstroke
4 laps easy freestyle swim with pull buoy
3 x
3 laps of the following strokes with no rest:
Backstroke
Breaststroke
Freestyle
Rest
1 lap easy backstroke swim
4 laps of easy kick with fins to cool down
4 laps of easy swim, alternating freestyle and backstroke every lap
4 laps of easy kicking, the same way
The second round with fins
4 x
1 lap fast freestyle
1 lap fast backstroke
4 laps easy freestyle swim with pull buoy
3 x
3 laps of the following strokes with no rest:
Backstroke
Breaststroke
Freestyle
Rest
1 lap easy backstroke swim
4 laps of easy kick with fins to cool down
Workout #10
No rest in between laps. Perform at a moderate pace.
4 laps freestyle swim with
20 seconds rest after 4 laps
4 laps of freestyle kick with
20 seconds rest after 4 laps
4 laps of freestyle swim with a pull buoy
4 x
2 laps of fast breaststroke swim, no rest
30 seconds rest
4 laps of freestyle swimming at a moderate pace
4 x
1 lap of fast kick on the back
1 lap of fast freestyle swim
2 laps of an easy swim on the back
4 laps of an easy swim to cool down
4 laps freestyle swim with
20 seconds rest after 4 laps
4 laps of freestyle kick with
20 seconds rest after 4 laps
4 laps of freestyle swim with a pull buoy
4 x
2 laps of fast breaststroke swim, no rest
30 seconds rest
4 laps of freestyle swimming at a moderate pace
4 x
1 lap of fast kick on the back
1 lap of fast freestyle swim
2 laps of an easy swim on the back
4 laps of an easy swim to cool down
Basic Equipment You'll Need For a Swimming Workout
Since my swim workouts for beginners are tailored for people who just started out their journey, I kept the list of swim gear very short. It contains all the basic equipment that a beginner swimmer will need.
Swim Cap
A swimming cap is not a required but rather an optional investment. They make swimming workouts easier by keeping hair away from your face. Additionally, swim caps eliminate the drag your hair will create in the pool.
Swim Goggles
A swim goggles are a must-have piece of equipment for a swim workout. They make navigating the directions in the pool easier, helping you get from point A to point B without unnecessary stops. Besides, swim goggles can also help you see the movements you're making in the water, allowing you to correct your swimming technique on the go.
Kickboard
In my structured workouts, I frequently use kicking sets as a warm-up and additional strength training sets for your legs. I recommend investing in a kickboard to diversify your fitness routine in the pool. Kickboards are inexpensive and durable, and they will help you work on your kick technique and provide a good workout for your lower body.
Fins
Fins are the most underrated equipment for new swimmers, and you won't regret getting a pair for yourself. They make technique work significantly easier by enhancing the propulsive power of your kick. Furthermore, they can be a strength training tool for your legs.
Need more swim workouts? Get our FREE book with over 50 swim workouts!
Our guide is written and brought to you by advanced swimmers with years of success on a competitive level. We strive to bring the science of swimming and swimming workout tips to you for FREE, so you don't feel blindfolded on your new and exciting journey
About Author
Dan Novikov
Dan is an accomplished All-American and USA Masters swimmer, bringing over ten years of coaching experience to the pool. As a dedicated swim coach, Dan has a proven track record of helping swimmers of all ages and abilities achieve their goals.