Swimming is a fantastic workout because it’s low impact, builds strength and endurance and it’s great for improving cardio fitness without stress. Here are some workouts to try in the pool this summer.
Swimming has been shown to have incredible physical as well as mental-health benefits and you can start at any age and continue swimming into your old age. You will need some basic tools, which many gyms keep on hand, such as a kick board.
Beginner Swimming Workouts
1000m Beginner Swim Workout 1
200m warm-up – easy freestyle swim pace.
100m kickboard – hold the kickboard with your arms stretched out and focus on using your leg strength to propel you forward.
5 x 100m pushes – swim at a faster pace for 100m and then take a 30 second rest. Repeat 5 times.
200m cool-down – easy freestyle swim pace.
1400m Beginner Swim Workout 2
200m warm-up – easy freestyle swim pace.
Ladder set: 50, 100, 200, 300, 200, 100, 50 – swim these at a moderate level, just faster than your warm-up pace. Rest for 20 to 30 seconds between sets.
200m cool-down – easy freestyle swim pace.
800m Beginner Swim Workout 3
100m warm-up – easy freestyle swim pace.
100m kickboard – hold the kickboard with your arms stretched out and focus on using your leg strength to propel you forward.
100m freestyle moderate pace – swim these at a moderate level, just faster than your warm-up pace. Take a 30 second rest before the next set.
100m breaststroke – moderate pace. Take a 30 second rest before the next set.
100m freestyle moderate pace – swim these at a moderate level, just faster than your warm-up pace. Take a 30 second rest before the next set.
100m breaststroke – moderate pace. Take a 30 second rest before the next set.
100m kickboard – hold the kickboard with your arms stretched out and focus on using your leg strength to propel you forward.
100m warm-up – easy freestyle swim pace.
