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Top 10 Swim Workouts for All Levels from Beginner to Advanced

SwimmingSwimming is one of the best forms of exercise out there. Last week I covered the list of reasons why swimming is great for your health. So, now what? If you’re like most people, you have little idea what to do once you get in the water to turn your submerged time into a full-blown workout. Read on to find out my top 10 swim workouts.

A few basic tips:

1) find out the length of the pool you’re in. It’s likely either a 25 yard or 50 meter length (short course or long course). In the short course (25 yard) pool, 100 yards is there-and-back, and there-and-back. You can count your laps each as there and back, lengths as there or back.
2) Count ahead if you’re new to swimming. Think it through. 100 yards warm up means there & back and there & back again in a short course 25-yard lap pool.
3) Have fun! Take breaks when you need them. Swim a random length however feels good to you. Take a moment in the water to experience the levity of being in water.

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Get Your Gear:

Nothing can stop a great workout plan dead in its tracks like showing up without your gear. I’ve ditched swim workouts several times because of no goggles, no suit, or no towel. Double check you’re prepared with the following checklist:

Beginner:

– swim suit (ideally one that won’t be falling off every few minutes) : MEN’s or WOMEN’s
– goggles {I love these!}
– cap – this one doesn’t pull your hair… this one provides keeps the water out more

Intermediate:

– fins  – use these when you’re kicking for extra speed & core muscle group engagement
– paddles – these help sculpt the muscles in your arms and aid in perfecting your stroke
– kickboard – use for kicking
– leg buoy – use when you’re working your arms alone
– shower shoes – my LEAST favorite thing to forget, besides my suit
– towel – {I like the pink one cause it’s girly}
– swim tote – At last, somewhere to put all your stuff!
– water bottle – important to have poolside at every level

Advanced:

– Music: Tune in to your favorite workout music with THIS waterproof MP3 player

Top 10 Swim Workouts:

Workout 1: 600 yards {beginner, intermediate: double it, advanced: triple it}

– 100 yards warm up, free style. If you’re brand new to swimming, take your time.
– 100 yards breast stroke
– 100 yards kick
– 100 yards arms
– 2 x 50 yards free style, rest in between; count strokes & try to make them even each length of the pool
– 100 yards cool down

Workout 2: 800 yards {beginner, intermediate: double it, advanced: triple it}

– 100 yards warm up freestyle
– 100 yards arms
– 100 yards kick
– 100 yards breaststroke
– 2 x 100 yards alternating lengths between freestyle & breaststroke (switch every length). Rest as needed.
– 100 yards breaststroke
– 100 yards freestyle cool down

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Workout 3: 800 yards {beginner, intermediate: double it, advanced: triple it}

– 200 yards freestyle warmup
– 2 x 100 yards alternating lengths freestyle & breaststroke
– 2 x 50 yards freestyle – rest between
– 2 x 50 yards breaststroke – rest between
– 4 x 25 yards freestyle sprints – rest between each one
– 100 yards cool down freestyle

Workout 4: 1200 yards {int, beginner: halve it, adv: double it}

200 yards warmup – freestyle
200 yards kick
200 yards arms
2 x 100 – freestyle, rest in between
2 x 100 – IM, change strokes with each length (incorporate all 4 strokes if you know how, substitute alternating lengths of whichever strokes you know if not)
4 x 25 – freestyle
100 yards – cool down – your choice of stroke

Workout 5: 1400 yards {beg: take any 700 yards, adv: double it}

100 yards breaststroke warmup
100 yards freestyle warmup
200 yards freestyle
200 yards breaststroke
4 x 50 freestyle (rest in between)
4 x 50 breaststroke (rest in between)
4 x 25 freestyle sprints (rest in between)
4x 25 yards breaststroke sprints (rest in between)
200 yards cool down – your choice of strokes

Workout 6: 1800 yards {beg: take any 800 yards, adv: double it}

200 yards warm up – freestyle
200 yards kick
200 yards arms
200 yards swim freestyle
2 x 50 yards freestyle
2 x 50 yards breaststroke
2 x 50 yards backstroke
2 x 50 yards butterfly (sub in any other stroke if you don’t know butterfly yet)
4 x 100 yards IM, alternating strokes each length
200 yards cook down – freestyle

Workout 7: 2100 yards {beg: take any 800 yards, int: halve it}

400 yards warmup – freestyle
200 yards kick
200 yards arms
4 x 100 yards – freestyle
4 x 50 yards – freestyle (rest in between)
4 x 25 yard sprints – freestyle
200 yards – backstroke
200 yards – breaststroke
200 yards cool down – freestyle

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Workout 8: 2400 yards {beg: pick any 800 yards, int: halve it}

200 yards breaststroke warmup
200 yards freestyle warmup
200 yards – alternating lengths freestyle & breaststroke
200 yards breaststroke – arms
200 yards breastroke – kick
200 yards freestyle – arms
200 yards freestyle – kick
200 yards – alternating lengths – breastsroke & freestyle
4 x 50 freestyle (rest in between)
4 x 50 breaststroke (rest in between)
4 x 25 freestyle sprints (rest in between)
4x 25 yards breaststroke sprints (rest in between)
200 yards cool down – your choice of strokes

Workout 9: 2700 yards {beg: take any 900 yards, int: halve it}

– 200 yards freestyle warmup
– 200 yards kick
– 200 yards arms
– 200 yards swim freestyle
– 4 x 200 yards IM – alternating strokes every 50 yards
– 4 x 100 yards IM
– 8 x 25 yards freestyle sprints – rest between each one
– 6 x 50 yards – your choice of stroke, rest in between
– 200 yards cool down freestyle

Workout 10: 3400 yards

300 yards breaststroke warmup
300 yards freestyle warmup
200 yards breaststroke
200 yards freestyle
200 yards kick – freestyle
200 yards arms – freestyle
100 yards swim – freestyle
100 yards swim – breaststroke
200 yards arms – breaststroke
200 yards kick – breaststroke
100 yards swim breaststroke
4 x 50 freestyle (rest in between)
4 x 50 breaststroke (rest in between)
8 x 25 freestyle sprints (rest in between)
8 x 25 yards breaststroke sprints (rest in between)
200 yards swim – breaststroke
300 yards cool down – freestyle

Did you enjoy this post? You can now purchase my ebook – Real Fit at Every Age for helpful workout tips, health advice, and fitness guidelines.
Have you tried one of these? Leave me a comment and let me know! Don’t miss a post: join my mailing list HERE, like my facebook page and follow me on pinterest.
PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog.

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