Swimming Workouts Introduction

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.

These workouts can be followed in sequence, or you can choose a workout based on your specific swimming level and goals. If used in sequence you should stay within a specific yardage until you can complete the workouts at that distance comfortably.

Intermediate Swimming Workouts

After advancing to the intermediate level you are ready for a solid swimming training program. All swimmers continue to improve swim techniques, but at the intermediate levelthere is often rapid improvement. These workouts continue the foundation built in the beginner workouts. In most of the intermediate workouts all 4 strokes are used.

Advanced Swimming Workouts

The advanced swim workouts include a mix of strokes and increasingly challenging swimming drills.

1 Mile swimming workouts

These workouts are for the fitness swimmer that likes to swim 1 mile each session, but wants some variety. Most of the workouts rely heavily on crawl stroke or freestyle. Substitute your favorites where it makes sense. Use these workouts to improve your swimming technique and fitness level.

Category Workout Goals Total Yardage Swim Workout #71 One Mile Workout Breathing technique 1750 yards Swim Workout #72 One Mile Workout Breathing technique 1750 yards Swim Workout #73 One Mile Workout Lengthening strokes, swim drills and counting strokes 1750 yards Swim Workout #74 One Mile Workout Lengthening strokes,swim drills and using only 1 arm at a time 1750 yards Swim Workout #75 One Mile Workout Mixed stroke workout: Crawl stroke and breast stroke 1750 yards Swim Workout #76 One Mile Workout Mixed stroke workout: Crawl stroke and back stroke 1750 yards

Open Water Swimming Preparation in a Pool

The open water swim preparation workouts are very similar to the triathlon training workouts. The main difference is that open water swimming often involves longer distances than triathon. Most triathlon swims are at 1.2 miles or less (until you get to the Ironman level). The open water swimming includes many of the swimming drills used in the triathlon workouts, but the open water workouts also include long distance training.

Obviously the best training for open water swimming is actually swimming in open water. The pool is a kind and controlled environment and it is not possible to simulate the open water experience in a pool. However, sometimes it is not possible to train in open water due to weather, location, or access. The swimming workouts listed here as open water prep will help to prepare you for swimming in open water, and can be substituted for a portion of your open water training. The workouts are also great for a swimmer that does not have previous experience in open water. If you are just getting started, consider using the workouts in sequence to build your skills.