These transition workouts are designed to bridge the gap between beginner and intermediate swimming and can be repeated as often as needed until you can complete them with steady pacing, controlled breathing, and good technique throughout.
Category: Beginner-to-Intermediate Transition
Workout Goal: Build endurance with longer, steady repeats
Total Distance: 1,400 yards
4 × 50 yards easy freestyle
Swim at a relaxed, steady pace.
Focus on smooth breathing, controlled strokes, and controlled turns.
Rest 20–30 seconds between each 50-yard repeat.
4 × 50 yards steady freestyle
Swim at a comfortable but purposeful pace.
Try to keep the first and second 25 yards at the same effort.
Avoid starting too quickly and slowing down before the wall.
Rest 20 seconds between each 50-yard repeat.
4 × 150 yards steady freestyle
Swim each 150 at a pace you feel you could maintain for the entire set.
Start conservatively and allow yourself to settle into a steady rhythm.
Focus on maintaining smooth breathing and controlled strokes throughout all six lengths.
As you become tired, try to keep your turns and push-offs as consistent as they were at the beginning.
Rest 30–40 seconds between each 150-yard repeat.
4 × 50 yards freestyle
Swim the first 25 yards at a moderate pace.
Increase to a strong but controlled pace for the second 25 yards.
Increase your effort without rushing your stroke or losing control of your breathing.
Rest 25–30 seconds between each 50-yard repeat.
4 × 50 yards very easy swimming
Allow your breathing and heart rate to settle.
Finish with relaxed, smooth strokes.
Rest briefly between each 50-yard repeat as needed.
This workout can be repeated until the 150-yard repeats feel manageable and you can maintain a steady pace, breathing rhythm, and stroke throughout the full distance.