Easy Swim Workouts for Beginners

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Ever glance at a written swim workout and think to yourself: “what the heck does that even mean?” If so, you’re certainly not alone. The jargon and language in the world of swimming can be overwhelming at first glance and can leave you feeling intimidated. Getting started in swimming can be scary, especially if you’re not sure what workouts to do. 

​​In this article, we'll explore 3 easy swim workouts for beginners that will help you build confidence and improve your swimming skills. Some of these workouts will require the use of equipment. Here’s the best equipment for a beginner swimmer to have.  Whether you're new to the pool or just looking to change up your routine, these workouts are a great place to start.

Each of these 3 workouts are designed to be completed in a 25 yard pool.

Workout #1 “The Intro”

Warm-up: 100 yards choice swim (4 laps)

3 x 50 yards choice 

3 x 50 yards kick

2 x 25 yards fast

100 yards cool down

Total: 650 yards

Explanation: You’ll start with 200 yards of your choice. This can be freestyle, backstroke, or breaststroke… whatever gets you warmed up and ready to go. Next, you’ll do three 50 yard swims at a moderate pace, your choice of stroke. Take as much rest as you need after each effort. Then, you’ll repeat 3 x 50 yards, except this time you’ll be kicking. Use a kickboard for this, or you can lay flat on your back in a streamline position and kick that way. Finally, you’ll do 2 x 25 yard swims as fast as you can. Take ample rest in between efforts, if you’re doing it right, you’ll need it. 

Make sure to swim an easy 100 yards to cool down at the end to flush out any lactic acid from your body.

Workout #2 “Building Endurance”

Warm-up: 200 yards choice swim (8 laps)

4 x 100 yards swim with fins

4 x 100 yards swim 

1 x 100 cool down

Total: 1100 yards

Explanation: The point of this set is to build your aerobic endurance. Don’t attempt to swim every repetition at max effort. In fact, you should swim each 100 at a very comfortable pace that you can sustain for the remainder of the workout. 

Start with a 200 yard warm-up of your choice. Next, you’ll want to slap some fins on and do 4 x 100 yard swims. Rest as you need. Focus on lengthening your stroke and utilizing the increased propulsion the fins give you. Then you’ll repeat the same distance of 4 x 100 yards, this time without fins. It should feel slightly more difficult after removing the fins, try to work through this. 

Cool down at least 100 yards.

Workout #3 “Pyramid”

Warm-up: 200 yards choice swim (8 laps) 

1 x 50 yards swim

1x 100 yards swim

1x 150 yards swim

1x 100 yards swim

1 x 50 yards swim

(If you’re up for it, repeat pyramid 2x)

Total: 650 - 1100 yards

1 x 100 cool down

Explanation: This workout is structured as a pyramid, with the swims ascending in yardage and then coming back down as you progress. After warm-up, start with a 50 yard swim. Then a 100 yard swim, a 150 yard swim, and back down to a 50 yard swim. With longer, more aerobic style workouts, it’s important to pace yourself. Always start off at a speed which you can maintain for the duration of the set. If you complete the pyramid and want an extra challenge, complete the pyramid twice!

These 3 workouts are all suited well for beginner swimmers and can help you build endurance, strengthen your legs, and even increase your speed. If you’re interested in more swim workouts, check out our training cards! As always, remember to stay hydrated during exercise, especially if you’re swimming outdoors. Go at your own pace and be mindful of your body’s limitations. 

Keep training and you’ll start to see major increases in your swimming endurance

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