The Beginner Swimming Workouts are designed to help you improve your swimming fitness while building the endurance needed to swim longer distances without stopping. Along the way, the workouts include drills and focused sets to improve stroke technique, breathing, pacing, and overall comfort in the water.
You can work through the workouts in order or choose individual workouts based on your current ability and training goals. When following the series, repeat workouts at a similar distance until you can complete that amount of swimming comfortably before moving on to longer workouts.
Swim Workout #1 Basic endurance & freestyle technique 600 yards
Swim Workout #2 Breathing rhythm 600 yards
Swim Workout #3 Endurance & second stroke 800 yards
Swim Workout #4 Pacing & relaxed breathing 800 yards
Swim Workout #5 Endurance & consistency 900 yards
Swim Workout #6 Multiple strokes 900 yards
Swim Workout #7 Multi-stroke endurance 1,000 yards
Swim Workout #8 Longer repetitions 1,000 yards
Swim Workout #9 Breathing & turns 1,200 yards
Swim Workout #10 Endurance, pacing & turns 1,200 yards