Swimming pool training plan: Beginner

  • Overview
Fitness Swimming
Jessica Mitchell Jessica Mitchell Nuffield Health Swim Manager
Introduce some variety into your swimming pool routine with this beginner training plan from Swim Manager Jessica Mitchell.

Warm up:

  • 2 x 50m swim freestyle (front crawl) – 30 seconds rest (after each round)
  • 2 x 50m kick freestyle (hold a kickboard and use only your legs) – 30 seconds rest 
  • 2 x 50m pull freestyle (place a pullbuoy between your legs and use only your arms) – 30 seconds rest. 

Rest 1-2 minutes

Swimmer sitting on the side of pool before diving in

Main workout

  • 1 x 50m swim freestyle steady pace – 30 seconds rest
  • 1 x 25m swim freestyle fast pace – 45 seconds rest.

(Repeat this set 3 times)
Rest 1-2 minutes

  • 1 x 75m freestyle – 20 seconds rest
  • 1 x 25m freestyle kick – 20 seconds rest
  • 1 x 75m backstroke – 20 seconds rest
  • 1 x 25m backstroke kick – 20 seconds rest
  • 1 x 75m breaststroke – 20 seconds rest
  • 1 x 25m breaststroke kick – 20 seconds rest.

Cool down

1 x 100m slow swimming

Note: To work out how many lengths for each section, divide the distance below with the length of the pool you are using i.e. a 50m swim in a 25m pool is 50/25 = 2 lengths.

Other workouts
Give it a try and see how you find it. Too easy? Try our intermediate or advanced workouts. 

Last updated Wednesday 31 July 2019

First published on Thursday 1 September 2016

Fitness Swimming