Beginner Swim Workouts: Short & Mid-Distance Intervals

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: 200 swim, 200 kick
• Set 1: 4 X 50 swim. 1-2 @ 85%, 3-4@ 90% (20 sec. rest between each.)
• Set 2: 5 X 200 swim. Descend (time) 1-5 (30 sec. rest between each.)
• Cool down: 100 swim
• Total distance: 1700

Understanding this workout:

5 X 200 swim. Descend (time) 1-5 (30 sec. rest between each.) – Swim 200 yards or meters five times. Rest 30 seconds between each. Each 500 should be a little bit faster than the last.

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].