7 Swimming Workouts for Beginners

Swimming is a great all-round workout for your mind and body. Whether you’re exercising for well-being or looking to enhance a packed exercise regime, swimming works for everyone. Below, we’ll guide you through some beginner workouts that will help you feel fitter, faster, and healthier.

The Benefits of Swimming

Swimming offers a low-impact workout, making it accessible to people of all ages and abilities. Whether you’re looking to relax in the pool or take on new challenges, swimming can suit your lifestyle and fitness goals. Learn more about the mental, physical, and social benefits of swimming.

How to Start a Swimming Routine

Create a Consistent, Manageable Schedule

As a beginner, it’s important to ease into a consistent schedule. Try swimming once or twice a week for 30-45 minutes to build confidence without overwhelming yourself.

Take Adult Swimming Lessons

Many adults in the UK can’t swim a full length, but taking private adult swimming lessons will help you develop a life-saving skill and build confidence in the water.

Learn the Fundamentals of Swimming

Here are five fundamentals to focus on before increasing your swim distance:

1. Learning to Float
   Floating helps you conserve energy and maintain coordination.
2. Develop a Strong Kick
   Practicing techniques such as wall kicks will help improve your kicking ability and overall swimming technique.
3. Feel in Control of Your Breathing
   Different strokes require different breathing techniques. Learn how to master breathing techniques.
4. Learn Water Safety Tips and Tricks
   Develop essential water safety skills to keep yourself and others safe.
5. Gain Simple Swimming Skills with Beginner Strokes
   You’ll start with strokes like freestyle, breaststroke, and backstroke. As you gain confidence, you can move on to more advanced strokes.

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7 Swimming Workouts for Beginners

1. Swim a Length, Walk a Length

Begin by swimming a length in a style that suits you. Afterward, walk back to the start using a float for assistance. Aim for a 10-20 minute session.

2. Try a Structured Swim Workout

Set a distance and number of lengths to swim, taking breaks at the end of each length. Start with 10 lengths and take a 30-60 second break between each.

3. Focus on a Set Stroke

Try a freestyle set:

• 1 x 50m swim at a steady pace (30 seconds rest)
• 1 x 25m swim at a fast pace (45 seconds rest)

Repeat this set 3 times, resting 1-2 minutes between sets. Ensure to warm up and cool down.

4. The Pyramid or Varying Distance

• 1 x 50m swim
• 1 x 100m swim
• 1 x 150m swim
• 1 x 100m swim
• 1 x 50m swim

Repeat based on your energy levels.

5. Beginner Interval Training

Start with 100m at a conversational pace, then switch up the pace or use a float. Time yourself and aim to swim 4×1-minute freestyle sets. Cool down with 300m of your preferred stroke.

6. Focus on Kicks Over Lengths

Use fins or a float to build your kicking skills:

• 4 x 50m kick (15 seconds rest)
• 3 x 100m freestyle (20 seconds rest)
• 4 x 50m 6-kick switch drill or freestyle (20 seconds rest)
• 1 x 300m freestyle (easy pace)

7. It’s All About Repetition

Use fins and mix up strokes, repeating this set twice:

• 4x laps (freestyle with breaststroke switch)
• 4x laps kicking with a board
• 4x laps using fins (alternate strokes)

Rest 30 seconds between laps, and cool down with 4 easy laps.

Swimming Checklist – What to Pack

Make sure to pack these essentials for your swim:

• Large towel
• Goggles
• Water bottle
• Hair bobble or swimming cap
• Flipflops or poolside shoes
• Toiletries
• Pre- or post-swim snacks

If you’re attending a lesson, check if you need specific equipment like a float or pull buoy.

Final Thoughts

It’s never too late to start swimming! At Swim Now, our adult swimming lessons will help you achieve your goals in the water with personalised guidance. Join us today and become a confident swimmer!