Swimming pool training plan: Beginner

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

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.