Category: Beginner
Workout Goal: Build endurance and introduce a second stroke
Total Distance: 800 yards
3 × 50 yards easy freestyle
Swim at a relaxed pace.
Rest 20–30 seconds between each 50.
6 × 25 yards backstroke
Focus on staying long and relaxed in the water rather than swimming fast.
Rest 20–30 seconds between each 25.
If you already know breaststroke and are comfortable swimming it, you may substitute breaststroke for some of the backstroke repeats.
4 × 75 yards
Swim 50 yards freestyle followed by 25 yards backstroke.
Keep the effort comfortable and controlled.
Rest about 30 seconds between each 75-yard repeat.
2 × 50 yards freestyle
Swim at a steady, relaxed pace.
Rest 20–30 seconds between each 50-yard repeat.
4 × 25 yards easy choice
Swim slowly and focus on relaxed breathing and smooth strokes.
This workout introduces a second stroke while gradually increasing the distance you swim at one time. Backstroke provides variety from freestyle and gives you a chance to practice a different body position and movement pattern in the water.
If 75 yards continuously is too difficult, take a brief pause after the first 50 yards before finishing the final 25. Take additional rest whenever needed. Focus on controlled technique rather than speed.