Swimming is one of the best ways to get fit without breaking too much of a sweat—well, you’re in the water, so it’s hard to tell anyway! If you’re a beginner, getting started might seem a bit intimidating, especially if you haven’t spent much time in the pool.
But don’t worry—swimming is easy to pick up, and once you find your rhythm, you’ll start to see progress quickly.
If you’re looking to get in shape, build stamina, or just splash around with a purpose, we’ve got some awesome swim workouts for beginners that will have you gliding through the water like a pro in no time. So, ready to dive in? Let’s get started!
1. The Beginner’s Splash
If you’re totally new to swimming, don’t worry—this easy swim workout for beginners is a great way to get started. It’s short, simple, and will help you get comfortable in the water:
Warm-Up: 100 metres of easy freestyle (or breaststroke if you prefer).
Main Set:
- 4 x 25 metres freestyle at a comfy pace. Take a 20-second pause between each lap.
- 4 x 25 metres of backstroke or breaststroke, again with a 20-second rest between.
Cool Down: 50 metres of relaxed swimming to wind down.
This workout is designed to ease you in, so don’t be afraid to take your time. The key is getting used to swimming at your own pace.
2. The Endurance Builder
Once you’ve gotten a feel for the water, it’s time to take it up a notch! This exercise is a good swim workout for beginners focusing on building endurance so you can swim longer distances without feeling like a fish out of water:
Warm-Up: 200 metres of easy freestyle to get your body warmed up.
Main Set:
- 3 x 100 metres freestyle, resting 30 seconds between each.
- 2 x 50 metres backstroke or breaststroke, resting 20 seconds in between.
- 4 x 25 metres freestyle sprints, resting 40 seconds between each. (Yes, it’s sprint time!)
Cool Down: 100 metres of easy swimming to chill out.
This routine is perfect for pushing your stamina to the next level while keeping things fun.
3. The Technique Tune-Up
Want to swim like a pro? It’s all about technique! The technique Tune-up is one of the best swim workout for beginners that helps you focus on the details, making sure your strokes are smooth, efficient, and, most importantly, won’t leave you flailing:
Warm-Up: 100 metres of easy swimming to loosen up.
Main Set:
- 4 x 50 metres freestyle, focusing on breathing every three strokes.
- 4 x 50 metres breaststroke, focusing on long, gliding strokes.
- 4 x 50 metres backstroke, making sure your body stays pleasant and streamlined.
Cool Down: 50 metres of relaxed swimming.
This one is less about speed and more about refining your strokes. The better your technique, the easier (and more fun!) swimming will be.
4. The Speedster Splash
This workout is all about speed and quick bursts of energy. If you’re looking to improve your sprinting ability in the pool, this session will help you get faster by focusing on short, intense sprints with sufficient recovery between each lap. It’s designed to help you push your limits and boost your overall swim speed:
Warm-Up: 100 metres easy freestyle.
Main Set:
- 6 x 25 metres freestyle sprints, rest 30 seconds between.
- 4 x 25 metres backstroke or breaststroke at a faster pace, rest 20 seconds between.
Cool Down: 50 metres relaxed swim.
5. The Kickboard Kicker
Focusing on leg strength and endurance, this workout uses a kickboard to isolate the lower body, giving your legs an intense workout. Perfect for swimmers who want to strengthen their kicking power, this session enhances your lower-body endurance while improving your kicking technique.
Warm-Up: 100 metres freestyle.
Main Set:
- 4 x 50 metres using a kickboard (flutter kick), rest 30 seconds between.
- 2 x 50 metres backstroke kick with the kickboard.
Cool Down: 50 metres relaxed swim.
6. The Breathing Breakthrough
This session helps you master the art of breath control, which is vital for swimming longer distances efficiently. By focusing on rhythmic breathing, you’ll improve your body’s oxygen efficiency, which is important for endurance and maintaining a steady pace without getting winded too quickly.
Warm-Up: 100 metres freestyle.
Main Set:
- 4 x 50 metres freestyle, breathing every 3 strokes.
- 4 x 50 metres breaststroke, focusing on breathing control.
- 2 x 50 metres backstroke, focusing on steady breathing.
Cool Down: 50 metres relaxed swim.
7. The Distance Challenge
Designed for swimmers who are ready to build their endurance, this workout pushes you to swim longer distances at a steady pace.
It’s perfect for those preparing to tackle more extended swim sessions without tiring out too soon, helping to improve your stamina and consistency over time. You’ll develop stamina with this longer-distance routine:
Warm-Up: 200 metres freestyle.
Main Set:
- 3 x 200 metres freestyle, resting 30 seconds between.
- 2 x 100 metres breaststroke, resting 20 seconds between.
Cool Down: 100 metres relaxed swim.
You’ll develop stamina with this longer-distance routine.
8. The Fun & Games
If you want to add a playful twist to your swimming routine, this is the perfect session. With fun elements like pool noodles and balancing kickboards, this workout is ideal for families or anyone looking to enjoy their time in the water while still staying active and improving basic swim skills.
Ideal for families or those looking to keep swimming light-hearted and enjoyable:
Warm-Up: 100 metres of any stroke.
Main Set:
- 2 x 50 metres freestyle with a pool noodle.
- 2 x 25 metres backstroke while balancing a kickboard on your head.
- 2 x 25 metres underwater dolphin kicks.
Cool Down: 50 metres relaxed swim.
9. The Treading Water Pro
This workout focuses on a vital water survival skill—treading water. It helps you build endurance and strength in your core and legs while improving your ability to stay afloat for longer periods. This session is perfect for anyone wanting to improve their water safety skills while also getting a full-body workout.
Warm-Up: 100 metres freestyle.
Main Set:
- 5 x 1 minute of treading water, resting 30 seconds between.
- 2 x 50 metres freestyle.
Cool Down: 50 metres relaxed swim.
10. The IM Beginner’s Challenge
The Individual Medley (IM) combines all four strokes (butterfly, backstroke, breaststroke, and freestyle), and this beginner-friendly workout introduces you to the technique and rhythm required for each stroke. It’s a great way to add variety to your routine while learning to swim like the pros.
Warm-Up: 100 metres freestyle.
Main Set:
- 2 x 25 metres butterfly (or dolphin kick).
- 2 x 50 metres backstroke.
- 2 x 50 metres breaststroke.
- 2 x 50 metres freestyle.
Cool Down: 50 metres relaxed swim.
11. The Water Aerobics Routine
For those who want to mix swimming with gentle aerobic exercises, this workout combines swimming with water-based movements like arm raises and flutter kicks. It’s a low-impact routine that still offers a great full-body workout, making it perfect for active recovery or light exercise days.
Warm-Up: 100 metres freestyle.
Main Set:
- 3 x 1 minute of treading water, alternating with arm raises.
- 3 x 1 minute of flutter kicks with hands resting on the pool deck.
Cool Down: 50 metres relaxed swim.
12. The Freestyle Freestyler
This workout is all about focusing on freestyle, helping you fine-tune your technique and build endurance in your most commonly used stroke. Whether you’re looking to improve speed or maintain a steady pace over longer distances, this session will help you perfect your freestyle swimming.
Warm-Up: 200 metres freestyle.
Main Set:
- 4 x 100 metres freestyle at a moderate pace, resting 20 seconds between.
- 4 x 50 metres sprint freestyle.
Cool Down: 100 metres relaxed swim.
13. The Drills Day
Drills are the key to perfecting your swimming technique, and this session is packed with drills that focus on improving stroke efficiency, body position, and movement control. By isolating different elements of your freestyle stroke, you’ll be able to swim more effectively and with better form.
Warm-Up: 100 metres freestyle.
Main Set:
- 4 x 25 metres fingertip drag drill (focus on high elbow recovery).
- 4 x 25 metres catch-up drill (to lengthen your stroke).
- 4 x 25 metres freestyle with closed fists.
Cool Down: 50 metres relaxed swim.
14. The Recovery Swim
On days when your muscles need a break but you still want to stay active, this recovery-focused workout is perfect.
It involves slow, relaxed swimming with a focus on long, easy strokes to help your body recover while still keeping you in the water. It’s great for reducing muscle soreness and keeping your fitness up between more intense sessions.
Warm-Up: 100 metres of any stroke.
Main Set:
- 4 x 50 metres easy freestyle with long, slow strokes.
- 2 x 50 metres backstroke or breaststroke at a relaxed pace.
Cool Down: 100 metres slow swim.
Why Swim Workouts For Beginners Are Perfect For Everyone
Swimming isn’t just for professional athletes or people training for triathlons—it’s for everyone! It’s a full-body workout that’s super easy on your joints and doesn’t require fancy equipment.
So, if you’re new to the pool or just looking for a workout that’s as fun as it is practical, these swim workouts for beginners are just what you need.
What Makes Swimming So Awesome?
- Full-Body Toning: Every stroke simultaneously works your arms, legs, and core. Talk about efficiency!
- No Impact, No Problem: Unlike running or jumping, swimming is accessible on the joints, which is great if you avoid aches and pains.
- Cardio and Strength Combo: Swimming gets your heart pumping while also building muscle strength—two birds, one stone!
- Stress Buster: Let’s be honest—being in the water feels good. It’s like therapy but with more splashing.
More Tips To Make Your Swim Workouts Even Better
These swim workouts for beginners are a great start, but here are a few extra tips to help you make the most of your time in the pool:
Take It Slow At First
No need to go full Michael Phelps on day one! Start with shorter, more accessible sessions and build up your strength and stamina over time. You’ll get better with practice, and before you know it, you’ll be swimming further and faster.
Rest Days Are Key
Swimming can be tiring, especially when you’re just starting. Take rest days to give your body time to recover. This will help you avoid fatigue and keep you fresh for your next swim.
Work On Technique Before Speed
We all want to be fast, but good technique is the foundation of great swimming. Focus on getting your strokes right before you start worrying about speed. It’ll make you more efficient and less tired in the long run!
Use Swimming Aids If You Want
Kickboards, fins, and pull buoys are not just for kids’ swim classes! These tools can help you focus on different parts of your stroke, like your kick or arm movements, and make things a little easier while learning.
Track Your Progress
Seeing improvement is super motivating! Keep a little swim log where you jot down how far you’ve swum, how you felt, and any wins from the session (even if it’s just surviving your first 100-metre swim!). It’s a great way to stay motivated.
Conclusion About Swimming Workouts For Beginners
Swimming is not only a fantastic way to stay fit, but it’s also a fun and refreshing workout that’s easy to stick with. Whether you’re starting with easy swim workouts for beginners or pushing yourself with more challenging routines, the secret to success is patience and practice.
As you consistently work through these good swim workouts for beginners, you’ll notice your endurance, technique, and confidence improve with every lap. Before you know it, you’ll be gliding through the water with ease!
So, why wait? Grab your goggles, jump in, and enjoy the journey of splashing your way to better fitness, one stroke at a time! Join us at SwimHub and let our expert instructors help you master your strokes, build endurance, and achieve your fitness goals.
Whether you’re just getting started or looking to fine-tune your technique, SwimHub has the perfect class for you. Check out our swimming lesson rates and dive in today!
Frequently Asked Questions About Swimming Workouts For Beginners
Do I Need To Know All The Strokes To Start Swimming Workouts?
You don’t need to know all the strokes to begin swimming workouts. You can start with just one or two strokes, like freestyle or breaststroke, which beginners commonly use. As you improve, you can learn other strokes like backstroke or butterfly, but it’s unnecessary to know them immediately.
How Should I Pace Myself During A Swim Workout?
When starting out, it’s best to pace yourself by swimming at a comfortable speed where you can maintain proper form without feeling overly exhausted. As you build stamina, you can gradually increase your speed or add short bursts of faster swimming (sprints) into your routine.
What Should I Eat Before And After A Swim Workout?
Before swimming, it’s a good idea to have a light snack, like a banana or a granola bar, about 30-60 minutes beforehand to give you energy without feeling too full.
After your swim, refuel with a snack or meal that includes protein and carbohydrates to help with recovery. Examples include a smoothie, yoghurt, or a balanced meal like a sandwich with some vegetables.
How Do I Prevent Muscle Cramps While Swimming?
Staying hydrated is important in preventing muscle cramps during a swim. Stretching before and after your swim can also help. If you do experience a cramp while swimming, relax and gently stretch or massage the affected muscle until the cramp subsides.
