Easy Swim Workouts for Beginners

We know the summer is the best time for lounging and swimming in the pool. It's also a time when the weather heats up and the last thing you may be thinking about is getting a workout done in the heat. Luckily, with these 5 easy swim workouts for beginners, you can easily work on your tan, stay cool, and work on your fitness, all at the same time. We are all for self love and there's nothing greater than taking some time to get your body moving.

Whether you swim on and off throughout the summer or are starting to get into it for the first time now, these 5 easy swim workouts for beginners are the perfect option for you. Swimming is a great option to get a full body workout, so expect to be sore after these!

Cameron Martinez, a personal trainer and swim instructor at New York Health and Racquet Club designed these workouts with beginners in mind to help them gain confidence in the water.

Getting Started This workout was designed to help you get started in the water as a swimmer.
  • 8 x 25 yards flutter kick with board with 15 seconds rest in between
  • 4 x 50 yards alternate laps of freestyle and backstroke with 20 seconds rest in between
  • 8 x 25 yards alternate sprint kicks and easy kicks, with 10 seconds rest in between laps
  • Rest for a minute
  • Repeat the cycle again.

This is a good workout to help you get comfortable not only in the water, but with putting swimming as a workout rather than just swimming a lap here and there with friends.

30 Minute Distance Workout

For this workout, you can easily learn to swim long distances better, especially if you're already comfortable with being in the water and have an idea of the basic strokes.

  • 4 x 25 yards freestyle, 15 seconds rest in between laps
  • 8 x 50 yards fast kick, 20 seconds rest in between laps
  • 4 x 25 yards freestyle, 15 seconds rest in between laps
  • Rest for one minute
  • 4 x 25 yards freestyle, 15 seconds rest in between laps
  • 6 x 100 yards alternating easy and hard freestyle, 30 seconds rest in between
  • 4 x 25 yards freestyle, 15 seconds rest in between laps
Swim HIIT

This is perfect if you want to work your cardio and build muscle at the same time. Think of it like a regular HIIT class where you have intense cardio in short bursts and then rest periods in between.

  • Warm up for 2-5 minutes with freestyle swimming
  • 25 yards freestyle at medium pace
  • Rest for 40 seconds
  • 2 x 25 yards freestyle at hard pace, 30 second rest in between laps
  • 2 x 25 yards kicking with board at hard pace, 35 second rest in between laps
  • 25 yards freestyle easy with pull buoy
  • Rest for 30 seconds
  • 2 x 25 yards freestyle hard with pull buoy, 40 seconds rest in between laps
  • 25 yards freestyle easy
  • Rest for 30 seconds
  • 2 x 25 yards freestyle hard, 45 seconds rest in between laps
  • 25 yards freestyle medium
  • Rest for 40 seconds
  • 2 x 25 yards freestyle hard, 30 second rest in between
  • 25 yards freestyle easy
  • 50 walking lunges in pool
  • 30 second rest
  • 40 seconds high knees
  • 30 seconds rest
  • 40 seconds squats
  • 30 seconds rest
  • 40 seconds squats
  • 30 seconds rest
  • 40 seconds high knees
  • Rest for one minute
  • Repeat from the lunges for 2-3 rounds

We know, this may seem like a lot, and this is a much harder workout than any of the others so listen to your body and take it at your own pace as necessary.

For the remaining two workouts, we're going with basic laps, which are perfect if you don't have any extra gear and want to focus on just swimming.

    700 Yard Swim
  • Swim for 50 yards to warm up, then swim a series of 50 yards with 20-30 seconds rest in between, and repeat for about 20-30 minutes.
  • Cool down with an easy 100 yard swim
  • 900 Yard Swim
  • Warm up with a 200 yard swim
  • 8 75 yards alternating kick, drill, swim. The first lap is kick, second stroke of choice, third regular stroke swimming. Rest 15-20 seconds in between each lap, and repeat the trio 8 times.
  • Cool down with 100 yard swim

Any of the above workouts are a great addition to your day, whether you are looking to actively work on your fitness or you just want to try something new in the pool.

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