31 Days of Beginner Swim Workouts

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:36

This plan offers a library of 31 days of swim workouts that progress from 500 yards to 1500 yards. Sessions include a focus on form, endurance and pacing. The workouts encourage new swimmers to focus on specific aspects of form to help build efficiency in the water. These workouts are useful for beginner triathletes, who can easily mix the sessions in with other bike and run workouts. These sessions will also prove useful for cross training for cyclists or runners who are looking to vary their weekly training routines.

Sample Day 1
457m
Balance Switch Position

2 x 25 front balance, 10s rest
2 x 25 free style
2 x 25 side balance, 10s rest
2 x 25 freestyle, 15s rest
2 x 25 six beat switch, 10s rest
4 x 25 freestyle
2 x 25 catch up drill w/ kickboard, 10s rest
4 x 25 freestyle, 15s rest

Sample Day 2
0:19:59
549m
(0600) Distance Builder

*Take 20-30 sec rest between sets as needed to regain breath. Don't start the next set if you are out of breath. -- 4 x 25 breath practice/kickboard 4 x 25 free 2 x 50 free 4 x 25 free *extra 30 sec rest beyond regular set rest. 2 x 50 free 4 x 25 free

Sample Day 3
0:25:00
640m
(700) Easy Sets

2 x 25, 5s rest 2 x 50, 10s rest 2 x 25, 5s rest 2 x 100, 10s rest 2 x 25, 5s rest 2 x 100, 10s rest 2 x 25, 5s rest 100 **All sets should be done at an easy to steady effort.

Sample Day 4
0:25:00
640m
(700) Swim Kick Balance

2x50, 10 sec rest *get acclimated -- 2 x 50, 10 sec rest *first 50, think about the kick, second 50 think about pressing the buoy -- 2 x 25 kick, focus on kicking from your glutes, use the kickboard, 10s rest --- 2 x 25 front balance, focus on pressing the buoy with your chest, 10s rest --- 2 x 50 freestyle, 15s rest *bring the stroke together, focusing on the kick --- 2 x 50 freestyle, 15s rest *Bring the stroke together, now thinking about pressing the buoy --- 2 x 100 freestyle, 25s rest *Focus on a single part of the stroke for each 25 of these 100s

Sample Day 5
0:30:00
732m
(0800) Breathe practice

2 x 25 free, 15s rest 4 x 25 breath practice/kickboard, 20s rest 4 x 25 free, 15s rest 4 x 25 breath practice/kickboard, 20s rest 6 x 25 free, 15s rest 4 x 25 breath practice/kickboard, 20s rest 8 x 25 free, 15s rest

Sample Day 6
0:30:00
732m
(0800) Push 25s

2 x 100 easy, 10s rest 2 x 50 build to mod-hard, 15 sec rest --- 8 x 25 hard/zone 4, 15 sec rest [TAKE EXTRA 30 SEC REST after 8th 25] ---- 2 x 100 steady, 20s rest --- COOL 100 easy

Sample Day 7
0:30:00
732m
(0800) Distance Builder v. 2

*Take 20-30 sec rest between sets as needed to regain breath. Don't start the next set if you are out of breath. -- 4 x 25 free 4 x 25 breath practice/kickboard 4 x 25 free 4 x 25 front balance 4 x 25 free 4 x 25 side balance 4 x 25 free 2 x 50 free

Maria Simone
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