Swimming is an excellent low-impact training activity that can provide a full-body workout. Here are five beginner-friendly swimming workouts to help you get started.

For all workouts, rest times use work-to-rest ratios. For example, if a swim takes one minute with a 1:3 ratio, rest for three minutes afterward.

1. 50 Yard Repeats

• Intro: 2 sets of 10 reps, 1:4 rest between reps, 5 minutes between sets
• Progression: 3 sets of 10 reps, 1:3 rest between reps, 5 minutes between sets
• Swim each 50 yards at a reasonable but quick pace

2. 50-100-200-100-50 Yard Pyramids

• Intro: 2 pyramids, 1:3 rest between reps, 5 minutes between sets
• Progression: 3 pyramids, 1:2 rest between reps, 5 minutes between sets
• Complete all five segments before starting next pyramid

3. 5 Minutes On, 3 Minutes Off

• Intro: 4 sets (32 total minutes)
• Progression: 6 sets (48 total minutes)
• Maintain moderate pace during swimming intervals

4. 50 Yard Pull, 50 Yard Kick, 100 Yard Stroke

• Intro: 5 sets, 3 minutes rest between sets
• Progression: 8-10 sets, 3 minutes rest between sets
• Pull: arms only
• Kick: use kickboard
• Stroke: complete swimming motion

5. 200 Yard Repeats

• Intro: 5 reps, 2 minutes rest between each
• Progression: 8-10 reps, 2 minutes rest between each
• Use moderate pace
• Option to switch strokes between sets

Note: These distances are in yards but can be converted to meters for Olympic-size pools. Choose volume and rest periods based on your swimming ability, gradually increasing volume and decreasing rest as you improve.

These workouts provide an excellent introduction to swimming and can help build a strong foundation for more advanced training.

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