Category: Beginner
Workout Goal: Improve endurance, breathing rhythm, and freestyle turns
Total Distance: 1,200 yards
4 × 50 yards easy freestyle
Swim at a relaxed, steady pace.
Focus on smooth breathing and controlled strokes.
Rest 20–30 seconds between each 50-yard repeat.
4 × 50 yards freestyle
Use a comfortable breathing rhythm through most of each 50.
As you become more comfortable, work toward taking your final breath before your last stroke into the wall.
Continue exhaling as you approach the wall and begin the turn.
Keep the approach smooth rather than rushing the final strokes.
Rest 20–30 seconds between each 50-yard repeat.
This is a technique goal, not a requirement. If you need another breath before reaching the wall, take one.
4 × 50 yards easy freestyle with a focused turn at the 25-yard wall
Approach the wall under control.
Tuck into the turn, somersault, place your feet on the wall, bring your arms into a streamline, and push off.
Exhale gently through your nose during the flip.
Rest 30–45 seconds between each 50-yard repeat.
If flip turns are new to you, practice the somersault away from the wall first. Once that feels comfortable, practice approaching the wall, planting your feet, and pushing off in a streamline. You can continue using an open turn during the workout until the flip turn feels comfortable.
5 × 100 yards freestyle
Swim at a comfortable, steady pace.
Maintain the relaxed breathing rhythm practiced earlier in the workout.
Continue exhaling into the turn.
Use a flip turn when you feel comfortable doing so. Otherwise, make a controlled open turn and continue swimming.
Try to keep the final 100 as smooth and controlled as the first.
When comfortable, try to maintain your stroke rhythm all the way into the wall.
Rest 30–45 seconds between each 100-yard repeat, or longer if needed.
4 × 25 yards easy choice
Choose whichever stroke feels most comfortable and swim slowly.
This workout increases the total distance to 1,200 yards while introducing more focused work on freestyle turns and the approach to the wall.
As your swimming improves, one useful goal is to become comfortable taking your final breath before your last stroke into the wall. This can help you maintain your stroke rhythm and carry momentum into the turn. Build toward this gradually rather than forcing yourself to go without a breath when you need one.
Flip turns take practice and are not required to complete the workout — or any workout. Focus first on a controlled approach, a compact turn, and a streamlined push-off. As those skills become more comfortable, begin putting the approach and turn together during more of your regular swimming.