Category: Beginner
Workout Goal: Build basic endurance and improve freestyle technique
Total Distance: 600 yards
4 × 25 yards easy freestyle
Swim at a relaxed pace.
Rest 20–30 seconds between each 25, or longer if needed.
4 × 25 yards freestyle counting strokes
Count the number of strokes you take on each length.
Try to keep your stroke count reasonably consistent while swimming smoothly and without rushing.
Rest about 20 seconds between each 25.
6 × 50 yards freestyle
Swim at an easy-to-moderate, steady effort.
Rest 20–30 seconds between each 50.
Try to finish the final 50 with the same relaxed technique you used on the first.
4 × 25 yards easy choice
Swim freestyle, backstroke, or another stroke you can perform comfortably.
Keep the effort very easy and focus on relaxing in the water.
This workout introduces structured swim training through short, manageable repeats. Speed is not the goal. Focus on relaxed swimming, consistent technique, and completing the full 600 yards at a comfortable effort.
Take additional rest whenever you need it. As the workout becomes easier, gradually shorten your rest periods rather than immediately trying to swim faster.