Category: Beginner
Workout Goal: Improve breathing rhythm and swimming consistency
Total Distance: 800 yards
3 × 50 yards easy freestyle
Swim at a relaxed pace and breathe whenever needed.
Rest 20–30 seconds between each 50-yard repeat.
6 × 25 yards freestyle
Exhale steadily while your face is in the water. Rotate your body and head smoothly to the side to breathe.
Focus on keeping each breath relaxed rather than lifting your head out of the water.
Rest 20–30 seconds between each 25-yard repeat.
4 × 50 yards freestyle
Swim at a comfortable, steady pace.
Try to make each 50 feel similar in effort from beginning to end.
Rest 20–30 seconds between each 50-yard repeat.
2 × 100 yards freestyle
Keep the same relaxed breathing rhythm throughout each 100.
Start slowly enough that you can maintain your technique through the final length.
Rest 30–45 seconds between each 100-yard repeat, or longer if needed.
4 × 25 yards easy choice
Swim slowly and focus on relaxed breathing and smooth strokes.
This workout focuses on consistency. Try to keep your pace, breathing, and technique as steady near the end of each repeat as they are at the beginning.
Breathe as often as you need to remain comfortable. Do not intentionally hold your breath or limit your breathing to a specific number of strokes. If 100 yards continuously is too difficult, pause briefly at the 50-yard mark or complete the set as 4 × 50 yards instead.