3 Swim Workouts For Beginners
When you are new to swimming, it can be confusing to know where to start. Whether you are swimming for triathlon, pool competition or open water competition there are 3 key sessions that you should try to hit each week. Those sessions include a technique session, speed session and endurance or cardio session. The technique sessions is used to focus on your swim form. The speed session is meant to help you get faster. The endurance session is designed to help you build your aerobic capacity so you can continue to swim for longer and longer! The 3 workouts below are designed to help you start your swimming journey no matter what you are training for!
Workout 1: Technique Session
1 x 200 Loosen up
Main Set
6 x 50 @ :10 rest alternating 25 drill/25 swim
4 x 75 @ :15 rest alternating 25 drill/50 swim
2 x 100 @ :20 rest alternating 25drill/75 swim
2 x 100 @ :20 rest all swim focusing on your technique
Cool Down: 4 x 50 @ :10 rest alternating 25 drill/25 easy swim
Workout 2: Speed Session
1 x 200 Loosen Up
4 x 50 @ :10 rest alternate 25dril/25swim
2 x100 @ :10 rest fast kick with fins
Main Set
8 x 50 @ :15 rest alternating 25 fast/25 easy
1 x 100 @ 1:00 rest easy
12 x 25 @ :10 rest alternating 2 Fast/1 Easy
Cool Down: 200 alternating 25 drill/25swim
Workout 3: Endurance Session
1 x 200 loosen up
4 x 50 @ :10 rest alternate 25 drill/25 swim
Main Set:
2x: 1 minute rest between rounds
1 x 50 @ :10 rest
1 x 100 @ :15 rest
1 x 150 @ :20 rest
1 x 100 @ :15 rest
1 x 50 @ :10 rest
Cool Down: 8 x 25 @ :05 rest alternate 25 drill/25 swim
We hope that you enjoy these workout and they set you up for a successful swimming career. These workouts can easily modify based on the time you have in the pool! We would love your feedback, so if you give these a try, then please add your thoughts to the comments! Don’t forget to share the fun with your friends!
If you are looking for more workouts then check out these great resources:
6 Open Water Workouts For All Levels
5 Pool Workouts For All Levels