2 Beginner-Friendly Go swimming Workouts

 

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Main Set: Kick for 2 minutes Rest for 2 minutes Pull for 2 minutes Rest for 2 minutes Swim for 5 minutes: Start off easy, building to a faster pace Rest for 2 minutes Tread water for 2. Here are 40 swimming workouts for sprinters, distance swimmers, butterfliers, IM’ers, and everyone in between courtesy of some of the top programs, swimmers and coaches in the world. One of the benefits of swimming is the endless variety of ways that you can train in the water. Your swim workout can be a two-hour distance odyssey of intervals.

Check out these beginner-friendly swim workouts! They range from 300 meters to 1,000 meters. Workout #1 (300 meters) 6 x 50s Freestyle @ 30-60s rest.

Each 50 has a different focus: 1: Focus on swimming smooth with minimal splash. 2: Focus on your fingertip entry. 3: Focus on swimming taller. Stretch it out and reach as far as you can on each. Spreading Success in Swim Fitness & Aquatic Safety.

Hi Rebecca! Yes one workout per week, however if you need more might I suggest digging. FREESTYLE You spend most of your time on your edge or side, not your belly. Bilateral breathing Try to take breaths on alternate sides to help promote this good body roll. Freestyle Drills.

Catch-up is used to isolate one arm, and practice a long stroke and body position. Beginner Swimming Workouts The overall goal of the Beginner Swimming Workouts is to build up to a level where the workouts will improve and maintain fitness goals. The 2 overriding challenges are to build up endurance so you can swim continuously without stopping, and to improve strokes and breathing through drills. Beginner swim workout: 500 yards. Warmup 4 x 25 yards, 40 seconds rest in between 2 x 25 yards butterfly with 2 strokes right and 2 strokes left arm.

Workout #2: The Swim-Kick Aerobic Combo This is a meat-and-potatoes set that a lot of the top swim clubs on the planet use to crank up the aerobic level of their athletes. This set, using different variations of intervals and combos of swim/kick/pull has been a staple of. Lie on one side with lower arm extended, ear resting on arm, upper arm along body; hold on to a board with top hand if necessary. Kick from hips (not knees), looking up and keeping knees and side or back of head in water.

50 yards: Flutter kick with kickboard (keep head. 11 One-Hour Medley Swim Workouts. 11 One-Hour Medley Swim Workouts.

By Margaret Cyphers; Active.com; A former college swimmer and high school assistant coach, Margaret Cyphers has built a number of workouts that she uses to keep her stroke strong. All of these workouts involve some or all of the four strokes. They are all between 2,000 and.

List of related literature:

If you are a beginner, start with doing a few lengths and take a short break between them; as you progress and start swimming more often, try reducing the breaks and swimming non-stop.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

A fourth method is to swim descending sets, using freestyle for most of the set and then switching to butterfly on the fast swims near the end of the set.

“Swimming Fastest” by Ernest W. Maglischo
from Swimming Fastest
by Ernest W. Maglischo
Human Kinetics, 2003

A swimming class may include adaptation to water environment exercises, arms’ exercises, legs’ exercises, technique exercises, assisted or resisted exercises, breathing exercises, and backstroke, freestyle (crawl), breaststroke, and butterfly styles of swimming (including flip turns).

“Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines” by Rita Santos-Rocha
from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines
by Rita Santos-Rocha
Springer International Publishing, 2018

In most swimming classes, beginners learn either the breaststroke or the front crawl first.

“World of Sports Indoor” by Anil Taneja
from World of Sports Indoor
by Anil Taneja
Kalpaz Publications, 2009

The following are basic swim sets that you can combine in various ways into a single swim session.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

2 1 Swim over the next few weeks, try to extend swimming time and reduce the rest until able to do a full 20 minutes.

“PE to 16” by Sally Fountain, Linda Goodwin
from PE to 16
by Sally Fountain, Linda Goodwin
Oxford University Press, 2002

For the bottom boxes, do less swim practice rather than more.

“The Swim Coaching Bible Volume II” by Dick Hannula, Nort Thornton
from The Swim Coaching Bible Volume II
by Dick Hannula, Nort Thornton
Human Kinetics, Incorporated, 2012

Beach workouts that involve sprints, burpees, push-ups, mountain climbers, lunges, and squats can easily be combined with forays into the water for freestyle and underwater swimming.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Kick Drills Swim with a kickboard or swim on your back with your arms extended and hands together.

“Triathlon Science” by Joe Friel, Jim Vance
from Triathlon Science
by Joe Friel, Jim Vance
Human Kinetics, 2013

Each swim, I coordinated the kick with the pull a little bit more and pulled my chin up while taking a breath a little less.

“In the Water They Can't See You Cry: A Memoir” by Amanda Beard, Rebecca Paley
from In the Water They Can’t See You Cry: A Memoir
by Amanda Beard, Rebecca Paley
Gallery Books, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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69 comments

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  • I’m sure these are good reps but as someone new to the sport these are hardly beginner sets. This type of expectation just puts people off who are new to Tri so please include something more realistic for real beginners.

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  • For a beginner how many aerobic sessions per week, and is the idea to start with the shorter sets then move up to the 500m sets? Great vid as always Thanks.

  • Having signed up for my first two Olympic triathlons this year, this video was just what I needed. It’s saved, and will definitely come back to it in the future. Thanks for helping me start my training, and new year off right!

  • Can u Guys help us? In Belgium all the Pools are closed do to Corona, how do we train when we have no acces to a pool? Open water is no option this time of the year.

  • Hi! I like all your videos. They are so motivating. I liked this workout since I practiced twice. But I need more programs like this. Can you add more, at least on the paper? ��

  • Keep it up!!!! I have a suggestion, make more videos like this for sprinters ( 50 and 100m )… we have just so few information available about how to develop a really fast freestyle.

  • Is there any pro forma timing targets for the 25/50/100/400/1000 m for the beginners for each type of session above? I can do 2-3km in a slow pace, but whats the point…Thanks a lot! Happy 2020!

  • I feel bad for every swimmer that is experiencing a closed pool. Hopefully things will get better and all swimmers can quickly get back into training in the pool.

  • Hello, I have a probably stupid question since I am a beginner. I don’t understand drills, 4x25s or 2x100s means. Can anyone solve my problem? Thank you.

  • It would be a shame for you not to shed body fat while other normal people are capable to lose weight quickly using Custokebon Secrets (just search it on google).

  • First of all, happy new year for the GTN team! Mark thanks for your swim session! this video is the one I’ve been looking forward from GTN!

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  • Yeah, I too am guilty of jumping through diet plan to others as well, I think that I need to have tried every single weight-loss program that was available, however in the end not one of them made it easier for me to shed and keep the weight off. I ended up trying for the very last time with the Custokebon Secrets simply because my cousin who told me amazing things about it and so far to date I’ve effectively lost 18 pounds within 4 weeks!

  • I’d swim but next week the pool is closed due to deep cleaning due covid 19. Also this week got trashed because I ended up with the damn flu all week.

  • Hi! Thank you for this helpful video. By the way, I hear a lot of people keep on talking about Custokebon Secrets (do a google search), but I’m not sure if it is good. Have you thought about Custokebon Secrets? I’ve heard some awesome things about it and my buddy lost a ton of weight with it, but she refuses to tell me:(

  • Just a tiny correction, otherwise another great swim cross training video: A length is from one end of the pool to the other. A lap is down and back.
    Oh, and it’s “pull bouy”.:)
    Thanks, TRE!

  • Awesome workout finally understood high elbow. What’s the secret in the second set doing less strokes? Felt I was cheating and doing it wrong. Thanks.

  • Hi could someone please clarify what to do in the warm up? Im assuming swim is freestyle 50m. Kick im assuming just using your legs 50m. Front or back? And where do you put your arms by your side? Pull im not sure? Arms only maybe? Much appreciated looking forward to trying this out and the others.

  • We have a 10 workout program available now. It is focused on short freestyle training. It will help you gain speed and also put in practice a good freestyle technique. Click here to learn more about it: https://skillswimming.com/swordfish/

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  • Mark and Heather, I’m a big fan of your brilliantly analytical videos on swim technique so I surprised myself by voting thumbs down on this one. I swam three miles a week for years without losing an pound. You two are too bright to be buying into calories in/calories burnt fallacy. You can’t understand weight loss without understanding how insulin regulates body fat. See anything by Dr. Jason Fung on YouTube. Obesity is epidemic. Let’s get the facts straight. Nina Teicholz’s book The Big Fat Surprise is a great source as well.

  • i love it but Can u explain a bit more?.. and when is the rest? after every full set?.. or after every round. and rest for how long

    and isn’t a 4×25 is the same as 2×50 or 100?… or do u mean i should rest between every 25?..

  • New to the swimming community and I do not understand the 50s and numbers you mention. Can anyone explain please? Also, thank you for the videos. They really help.

  • I’m using my old TotalGym 1000 at low incline as a Vasa trainer.
    It’s very effective with upper body Butterfly, Freestyle, and Backstroke.
    Weightlifting, boxing and mountain biking helps, too.
    Our anti-fitness governor will not reopen gyms or aquatic centers in 2020.

  • I’ll be doing my first sprint distance in may and my first Olympic triathlon in June. I’m fairly confident in my running and cycling capabilities, but I’ve only learned how to swim freestyle this summer. I can almost swim the distance, but my pace really is lacking. I’m currently doing 3min/100m. Keep in mind, I’ve never done a speed session in my life. Should is start doing these now? Or should I wait a bit longer, focus on my technique and start doing these speed sessions closer to the race.

    Also, happy New Year everyone!

  • i used to be a swimmer, i swom for 5 years but recently took a break and haven’t swimmed in a while… i want to get back on track because dwimming is such a great sport to lose weight. It works for me.

  • In scuba diving we used to do lung busters half laps for 2-3-4-5-6-7-8-7-6-5-4-3-2-2 strokes. The down ladder was crucial for mixing an extra effort with a progressive recovery.

  • Another Great video of GTN… my mom enrolled me in swimming so i’ll get thin.. then i fell in love with swimming.. now, i’m slowly but surely getting better waistline.. Our club is subscribed to GTN.., inspired by swimming, We made a kids swimming channel.. so every kid will enjoy swimming as well hope you watch, like and subscribe to our kid videos and show it to kids you know.. BTW we are 8-11 yr old kids… thank you!!!

  • Thanks for remembering us. Other topics: breathing, stroke mechanics, good cross training for swimmers to make them better, proper kick, how to avoid burnout, etc. My biggest hurdle as a novice has been breathing properly and relaxing, as having endurance. I’m good for about 4-6 laps and have to stop. Goal is to swim not necessarily fast, but for a longer duration.

  • 4:42 What’s up with the guy in the other lane?
    Also thanks for tips, it’s always good to have a refresher, in my pool we swim clockwise.

  • I used to swim 2 miles a day and then I got caught with chlorination. I lost my teeth, my voice and a bit breathy. I know longer can swim in indoor/outdoor pools and even in the sea. Has technology advanced in the last 3 years? I am getting heavier so resorting to a veg diet. Is there a snorkel that has an air filter to clean out the chlorine?

  • The only drill here that is worth anything is the “Fist Drill”. It is beneficial for the reasons stated. ALL the other drills are worthless or even harmful to an efficient stroke because they promote over gliding. As stated, water is 800 times more dense than air. So if there is ANY pause in your stroke, you will come to an abrupt stop. Distance per stroke is ONLY important when coupled with an appropriate stroke rate and should never be isolated.

  • I love one hand drill Wich is almost like catch-up drill but we have to continue with one hand till the end and to switch hand for the next lap

  • What are your swimming goals? Let us know below! Make sure to subscribe for more swimming tips, workouts and inspiration!

    Download the MySwimPro app on iPhone or Android: http://www.myswimpro.com/download. Use code YOUTUBE20 for 20% off our ELITE COACH subscription!

  • that was ferry helpfull i tried it in today’s practis and it’s helped my shoulders and albow technique. can you make an other betterfly kick technique=)

  • My goal is actually getting in a swimming pool! I still don’t feel comfortable/safe going in after they re-opened post pandemic ��

  • I’m trying to get back in shape post-lockdown and hopefully improve my 200 freestyle time! MySwimPro has been a big help so far:)

  • Hi GTN, I have been enjoying your channel and have been trying to improve my freestyle.
    I do not have a swimming back ground, however this year I have decided to set myself the challenge of being able to swim 50M butterfly.
    I would appreciate any tips that you have on how to butterfly correctly.
    A video to watch would naturally be helpful.

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  • 자유형 수영 훈련 세트 #2. 기술, 팔 젓기당 거리와 속도. 초보자

    우리의 훈련 세트 비디오를 다시 보는 것을 환영합니다! 오늘 우리는 대략 1시간짜리 자유형 훈련을 살펴보겠습니다. 여러분의 수영 기술, 팔 젓기당 거리, 그리고 속도를 향상하는 몇 가지 부분 훈련을 하겠습니다. 거리는 1900미터 또는 야드입니다.

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    만약 이 훈련 세트를 하신다면 그 느낌을 댓글로 남겨 주십시오. 여러분이 이와 같은 훈련 세트 비디오를 좋아하신다면 더 많은 비디오를 게시하도록 하겠습니다, 그러니 ‘좋아요’를 눌러주세요.

    Skills NT 가게:
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    우리의 페이트리언이 되어주세요:
    https://www.patreon.com/user?u=4140610

    인스타그램:
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    우리가 좋아하는 수영 의류:
    “SKILLSNT” 코드로 10% 할인받으세요
    http://bit.ly/pinkfishsuits

    시청해주셔서 감사합니다!
    빠르게 헤엄치세요!

  • I see a lot of people keep on speaking about Custokebon Secrets. But Im not sure if it is good. Have you ever tried this popular fat burn method?

  • Tried the workout, particularly liked the second set. Kinda struggled there, but i feel i have improved my gliding technique and kicks. Hope to see more freestyle workouts!

  • What’s your favorite swim drill? Let us know in the comments!

    For more drills and tips, download the MySwimPro app! http://www.myswimpro.com/download

  • Thanks for all the videos and effort you put in MSP team! Looking forward for more

    PS Love the positive vibe Paige always give off ��

    PSS Unfortunately if you have any sort of back pain pull buoy is no go. Can make it worse big time. I am really really hope MSP will add more plans focused on those who have back pain and has to avoid pull buoy drills ��

  • I notice a lot of people keep on speaking about Custokebon Secrets (search on google). But I’m uncertain if it’s good. Have you ever tried this popular weight loss system?

  • A training that I applied in my house away from the water was to reach a little beyond my reach by left foot toe extended and right hand fingers extended aided by my shoulder moved forward to my ear repeat with the other side. Being 5.4 feet I had to put in an extra 5 strokes to keep up with 6 footers. So I used this training to decrease the number of strokes and an added bonus was I was more streamlined and thus faster.

  • Honestly something i have always struggled with is endurance because i can do the techniques well (a lil hiccups every now and then) but i can’t swim for that long at all.

  • Great swim sets. You can also find more workouts on places like SwimSwam.com or I’ve actually found swim sets on Pinterest.com ��

  • Anyone tried the Custokebon Secrets? I’ve heard many extraordinary things about it and my cooworker lost lots of weight with Custokebon Secrets (just search it on google).

  • This video is wonderful! It helps me recall of times when my wife used Custokebon Secrets to lose 16 pounds and enjoy being healthy again! Many people want to lose fat, but we also require to remain healthy, which is what exactly Custokebon Secrets given.

  • Has anyone used the Custokebon Secrets to lost a lot of weight? Just simply do a search engine search. On there you’ll discover a great guidelines about how you can lost a lot of fat. Why not give it a chance? perhaps it is going to work for you too.

  • Hi guys I’m 58 never really been a swimmer but determined to do the London tri in august this year with my son, just started swimming ��‍♂️ at my local pool in Hornchurch which at present is 33 metres long I managed 1 length �� before my lungs were going to make there own way out of the pool and back to the changing room ����‍♂️ I’m going for the sprint distance which is 750 metres long, judging by today’s attempt would I progress quick enough over the 8 months to achieve 750 metres, I would like to do all front crawl, do you think �� this would be achievable I know I could drop down to breastroke but would prefer all front crawl, got myself some floaty pants to help me, any suggestions or tips would be very welcoming, love your Chanel, all the best you guys for 2020 xxx

  • I have a hard time understanding this workout. Can you please explain what does 50 swim, 50 kicks ND 50 pulls mean? Should I do all together?

  • Any one tried the Custokebon Secrets (do a search on google)? I have noticed many amazing things about this popular lose weight methods.

  • “”” 01:22“” I’ve been having a roadblock in my weight loss journey… this video and reading Kimmy’s blog (the kimfit,club site people have been sharing) really helped me.”

  • I know this video is old, but what do I do when I only have a 50m pool? Its kinda hard to guess where the 25m are, so that I can for example change the pace there

  • Guys. lost a lot of weight doesn’t need to be hard (I used to feel it did). I’m going to give you some tips right now. Look for a popular weight loss system called Custokebon Secrets (google search it). Thanks to it I have lost crazy amounts of weight. I should not even be speaking about it cause I do not really want lots of other guys out there running exactly the same game but whatever. I am just simply in a excellent mood right now so I will share the wealth haha.

  • As expert, I believe Custokebon Secrets is good way to lost lots of weight. Why don’t you give it a chance? maybe it’ll work for you too.

  • Great video, thanks very much! I was wondering, if my freestyle swimming is week, but my breaststroke is pretty strong, should I focus on learning freestyle? or improving my breaststroke further? Hamburg Olympic in July

  • this is not swimming for begginers. she did explain foot movement. or how to overcome the fear. this is definitely not for beginners.

  • Can you make an easier one? Lmao I can only make it the other side of the pool once before I almost die and have to take a 2 minute break

  • Thank you GTN for covering a topic which every coach will have their own view on.

    In all sports the ethos: ‘first move well. then move often’ is as good an ethos as any such an ethos if undertaken and overseen under the tutelage of a triathlon/open water swim specific coach would be the best way for a newbie to not only start their swim improvement journey, but for them to stay on the right tracks. 

    Too many athletes (and especially triathletes) simply progress to too much distance too quickly.

    Keep up the good content GTN

    All the best to you ALL for 2020

  • After struggling with weight loss for years, I was able to lose 16 pounds in my first month as I finally found a solution that targets weight loss in 5 different ways. If loosing weight is on your list of resolution this year, watch short review video in my channel to see how I did it. Don’t just read/watch all the success stories, become one. Stay motivated always!

  • I always thought the you needed fairly rigid ankles for running and more flexible for swimming. Swimmers usually have a hard time adapting to running precisely because they have too much ankle flexibility and not enough stability.

  • I was a regular swimmer about 4 times a week for about 2 hrs session. But from last June I m suffering some health issues which leaves me feeling very tired and lethargic, so I haven’t been to pool since. I m not a good swimmer as I m still learning but want to back after I see my consultant in hospital. I love swimming and I miss all the people there, so wish me luck. Love you and your videos perfect for me. Thank you so much.x