Swimming workouts use a small amount of shorthand. Once you understand repeats, rest, and effort, most workouts are easy to follow.
4 × 50
This means swim 50 yards four times, with the listed rest between each 50. In a 25-yard pool, each 50 is two lengths.
The first number tells you how many repeats to do. The second tells you the distance of each repeat.
4 × 25 = 100 yards total
4 × 50 = 200 yards total
4 × 100 = 400 yards total
3 × 200 = 600 yards total
If you are swimming in a 25-meter pool, you can usually use the same numbers in meters.
200 easy freestyle = swim 200 continuously.
4 × 50 easy freestyle also adds up to 200, but it is divided into four 50s with rest between them.
The total distance is the same, but the sets are different. Follow the repeats and rest as written.
Rest
If a workout says:
4 × 50 freestyle — rest 20 seconds between each 50
Swim the first 50, rest for 20 seconds, then begin the next 50. Continue until all four are complete.
Rest times do not need to be exact to the second. A pool clock or watch is useful, but recreational swimmers do not need to hit the rest time to the exact second. If you need a little more rest to keep your breathing and technique under control, take it.
Some swim workouts use a send-off instead of a fixed rest period. For example, 4 × 50 on 1:30 means start a new 50 every 1 minute 30 seconds. Your swimming time and rest both fit inside that interval.
Sets
A workout is usually divided into sections such as Warm-Up, Technique, Main Set, and Cool-Down. Each section may contain one or more sets.
For example:
4 × 50 easy freestyle
4 × 25 kick
Complete all four 50s before starting the four 25s.
Easy, Moderate, Strong, and Hard
These words describe effort, not a specific speed.
Easy is relaxed and controlled.
Moderate is a steady working pace.
Strong is faster and more purposeful, but not an all-out sprint.
Hard is a high effort that is difficult to maintain for long.
Your actual speed will change as your fitness improves. The goal is to match the intended effort.
Common Swimming Terms
Freestyle
When a workout says freestyle, swim front crawl unless you have a reason to use another stroke. In competitive swimming, freestyle technically allows other strokes, but front crawl is normally used.
Kick
A kick set focuses on the legs. Use a kickboard if one is available and comfortable, or kick without one. The workout may also specify a particular kick.
Pull
Pulling means swimming with the upper body while minimizing or eliminating the kick. A pull buoy is usually placed between the thighs or legs to help keep the lower body afloat.
If you do not have a pull buoy, easy freestyle is usually a reasonable substitute.
Drill
A drill is an exercise used to focus on one part of swimming technique. The workout should tell you which drill to use or what skill to concentrate on.
Choice
Choice means you choose the stroke. Swim whichever stroke is comfortable and appropriate for the set.
Changing Effort Within a Repeat
A repeat may include more than one effort.
For example:
4 × 50 — 25 easy / 25 moderate
In a 25-yard pool, swim the first length easy and the second length at a moderate effort.
100 — 50 easy / 50 strong
Swim the first 50 easy, then increase to a strong effort for the second 50.
Build
Build means gradually increase your speed during the repeat.
For 4 × 50 build, start each 50 at a controlled pace and gradually get faster toward the end.
Descend
Descend means each repeat is faster than the one before it.
For 4 × 50 descend, the first 50 is the easiest, the second is faster, the third is faster again, and the fourth is the fastest. Each repeat should take a little less time.
Pace
Pace means the speed you are trying to maintain. If a workout calls for a steady pace, try to keep your repeats reasonably consistent instead of starting very fast and slowing down.
For most workouts on this site, you do not need to know your exact time. Consistent effort is enough.
Turns and Push-Offs
Turn and push off normally unless the workout gives specific instructions.
Beginners can use an open turn. You do not need to know how to do a flip turn to complete these workouts.
What If You Lose Count?
It happens. Make your best estimate and keep going.
For longer repeats, counting in 50s or 100s can be easier than trying to remember every individual length.
The Quick Version
The first number tells you how many repeats to swim. The second tells you the distance of each repeat. Rest is usually taken between repeats.
Easy, moderate, strong, and hard describe effort. Build means get faster during one repeat. Descend means each repeat gets faster than the one before it.
Once you know those basics, most swimming workouts are straightforward to read.