Category: Beginner
Workout Goal: Build endurance and develop a relaxed breathing rhythm
Total Distance: 600 yards
4 × 25 yards easy freestyle
Swim comfortably and breathe whenever needed.
Rest 20–30 seconds between each 25.
6 × 25 yards freestyle
Exhale steadily while your face is in the water, then turn your head to the side for a relaxed breath.
Rest 20–30 seconds between each 25.
5 × 50 yards freestyle
Choose a comfortable breathing rhythm and keep it consistent.
Rest 20–30 seconds between each 50
4 × 25 yards easy choice
Swim slowly and focus on relaxed breathing and smooth strokes.
This workout focuses on making breathing feel more natural while you swim. Exhale gradually underwater rather than holding your breath until you turn to breathe.
Take additional rest when needed. If 50 yards continuously is difficult, split the main set into 25-yard repeats.