Beginner Swim Workouts: Distance

This workout is designed for beginners but is not beginner-specific. It can be used by swimmers of all levels. If you prefer, you may download this workout and take it to the pool with you.

Warm-up: 100 swim, 100 kick, 100 pull.

Set 1:

• 1000 swim. ( ( 100 X 1 @ 80%, 100 X 1 @ 90% ) X 5 )

Set 2:

• 3 X 100 swim @ 90% ( rest 15 sec. between each )

Cool Down: 100 swim

Total distance: 1700

Understanding this workout:

1000 swim. ( ( 100 X 1 @ 80%, 100 X 1 @ 90% ) X 5 ) – Swim 100 yds or meters at 80 %, then 100 at 90% max effort. Repeat those two 5 times.

Warm up/Cool down: These should be done at a very easy pace/effort level.
Swim: crawl/front/freestyle stroke.
Pull: Swim using a pull buoy between your legs. Most pools will have these for public use.
Kick: Using a kickboard, kick.

This swim workout has been provided by Carrie Smith. If you are interested customized swim workouts to complement your training, please contact Carrie at [email protected].