Are you tired of feeling like a flailing fish whenever you hit the pool? Don’t worry, we’ve all been there. Whether you want to improve your technique, build endurance, or just stop swallowing half the pool water, we’ve got you covered.
Dive into our list of good swim workouts for beginners, specially designed to turn you from a casual splasher into a confident swimmer. With structured workouts from expert swim coaches, you’ll be gliding through the water with grace and ease in no time.
Plus, who doesn’t want a workout that doesn’t involve sweaty gym equipment? Let’s get started!
1. Basic Freestyle Workout
- Duration: 20 minutes
- Warm-Up (5 minutes): Start with a gentle 5-minute freestyle swim to ease into the water and get your muscles moving.
- Main Set (10 minutes): Swim freestyle steadily, focusing on maintaining a consistent stroke and breathing rhythm. Try to keep your form smooth and relaxed.
- Cool Down (5 minutes): Conclude with 5 minutes of slow swimming or easy floating to relax your muscles and bring your heart rate down.
This beginner-friendly workout helps you get comfortable with the water and build confidence in the most common swimming stroke. It boosts your endurance and helps you find a rhythm, setting a solid foundation for more advanced workouts.
2. Kickboard Drills
- Duration: 15 minutes
- Kickboard Intervals: Grab a kickboard to support your upper body and focus solely on your legs. Perform intervals of 1 minute of strong kicking, followed by 30 seconds of rest. Repeat this pattern throughout the workout
Using a kickboard isolates your legs, allowing you to hone your kicking technique without worrying about your arms. This drill strengthens your legs, improves propulsion, and adds a bit of fun to your swim routine. Plus, you feel like a kid again, splashing around with a kickboard!
3. Breaststroke Basics
- Duration: 20 minutes
- Warm-Up (5 minutes): Start with easy swimming to get your body ready.
- Main Set (10 minutes): Practice breaststroke, concentrating on synchronising your arm strokes and leg kicks. Break it down if needed, practising your arms and legs separately before combining them.
- Cool Down (5 minutes): To wind down, finish with 5 minutes of gentle swimming or a relaxing backstroke.
Breaststroke is known for being beginner-friendly and less intense on the shoulders. This workout helps you master the coordination between arms and legs. Plus, a relaxing and effective stroke is a great way to build confidence.
4. Backstroke Introduction
- Duration: 20 minutes
- Warm-Up (5 minutes): Begin with a light freestyle or breaststroke to prepare your body for action.
- Main Set (10 minutes): Switch to backstroke, focusing on smooth arm movements and steady flutter kicks. Keep your body streamlined and your head relaxed.
- Cool Down (5 minutes): Wind down with 5 minutes of leisurely swimming to bring your heart rate down and relax your muscles.
Backstroke is perfect for beginners because it allows easy breathing since your face stays out of the water. This stroke helps reduce breathing anxiety and enhances back strength and posture. Plus, it’s a refreshing change from the face-down strokes!
5. Mixed Stroke Session
- Duration: 25 minutes
- Warm-Up (5 minutes): Start with easy swimming to get warmed up.
- Main Set (15 minutes): Alternate between 2 minutes of freestyle and 2 minutes of backstroke. Repeat this cycle for 15 minutes, mixing things up to keep it interesting.
- Cool Down (5 minutes): Finish with 5 minutes of your favourite stroke at a slow, relaxed pace.
Mixing strokes prevents monotony and reduces the risk of overuse injuries. It also helps you discover which strokes you enjoy most, building versatility and keeping your swim sessions exciting and engaging.
6. Pool Tool Workout
- Duration: 20 minutes
- Tool Time: Incorporate pool tools like paddles or fins for added resistance.
- Main Set (15 minutes): Use these tools while performing freestyle or backstroke. Alternate between tool-assisted laps and regular swimming to build strength and improve technique.
- Cool Down (5 minutes): End with 5 minutes of gentle swimming without tools to relax your muscles
Pool tools like paddles and fins add resistance, helping to build muscle strength and endurance. They also emphasise proper technique, making your swim sessions more effective and enjoyable. Plus, it’s a great way to feel like a pro while having fun in the pool!
7. Endurance Building
- Duration: 30 minutes
- Main Set: Focus on swimming longer intervals with short rests. Start with 5 minutes of continuous swimming, followed by a 1-minute rest. Repeat this pattern for the entire duration.
- Pro Tips: As your endurance improves, aim to gradually reduce your rest times, eventually swimming for longer periods with minimal breaks.
Gradually increasing your swimming duration builds both cardiovascular and muscular endurance. This is crucial for beginners to develop the stamina needed for longer sessions and more challenging workouts in the future. Plus, it’s a great way to see your progress over time!
8. Speed Play (Fartlek)
- Duration: 20 minutes
- Main Set: Mix up your pace with bursts of faster swimming. Swim one lap at a normal pace, then one at a faster pace, and repeat this pattern for the entire workout.
Speed play introduces you to changes in pace, enhancing your metabolic rate and cardiovascular response. It’s also a fun way to make your swim sessions more engaging and less predictable. Think of it as a game of tag with yourself!
9. Relaxation Swim
- Duration: 15 minutes
- Main Set: Focus on using swimming as a form of relaxation. Practise slow, deliberate strokes and concentrate on your breathing. Take your time and enjoy the sensation of the water.
Swimming can be a fantastic stress reliever. This easy swim workout for beginners emphasises its calming, meditative aspects, helping you enjoy the water while reducing anxiety and increasing mental well-being.
It’s the perfect way to unwind after a long day or to start your day with a clear mind.
10. One-Arm Drills
- Duration: 20 minutes
- Main Set: Focus on your freestyle swimming technique using one arm at a time. Swim one length using only your right arm, then switch to your left arm on the next length. Alternate arms for the entire workout.
One-arm drills help beginner swimmers refine their stroke mechanics and improve their body position in the water. It’s a great way to focus on technique while giving your arms a good workout.
11. Interval Training With A Pace Clock
- Duration: 25 minutes
- Main Set: Use a pace clock to time your intervals. Swim fast for 30 seconds, then rest for 30 seconds. Repeat this for 15 minutes. Finish with 10 minutes of swimming at a moderate pace to cool down.
Interval training helps build speed and endurance, while using a pace clock ensures you stay on track. It’s a structured workout that keeps you motivated and helps you monitor your progress.
12. Pull Buoy Practice
- Duration: 20 minutes
- Main Set: Place a pull buoy between your thighs to keep your legs afloat and focus on your upper body strength. Swim freestyle at a moderate pace for one length, then rest for 30 seconds. Repeat for the duration of the workout.
Using a pull buoy helps isolate your upper body, allowing you to focus on your arm strokes and build strength. It’s an excellent beginner swim workout that will improve your technique and endurance.
13. High-Intensity Interval Training (HIIT)
- Duration: 20 minutes
- Main Set: Alternate between fast-paced swimming and slow-paced recovery. Swim one length at a fast pace, followed by one at a slow, easy pace. Repeat this pattern, aiming for a total of 10 lengths.
HIIT swimming workouts are great for building endurance and improving cardiovascular fitness. The alternating speeds keep the workout engaging and help improve overall swim time and stamina.
14. Easy Kick Sets
- Duration: 15 minutes
- Main Set: Use a kickboard to focus on your kicking technique. Kick comfortably for one length, then rest for 30 seconds. Repeat for the entire duration.
Kick sets help beginner swimmers develop strong legs and improve their kicking technique without the complexity of coordinating arm movements. It’s an essential part of a structured workout routine.
15. Mixed Pace Laps
- Duration: 20 minutes
- Main Set: Swim three laps at an average pace, then one lap at a hard pace. Follow this pattern for the entire workout, adjusting your pace to keep it challenging but manageable.
Mixing up your pace helps build endurance and speed. It also keeps the workout interesting and prevents boredom. This technique is perfect for beginners looking to add variety to their swim workouts.
16. Land Training: Core Exercises
- Duration: 15 minutes
- Main Set: Incorporate land exercises to strengthen your core, crucial for maintaining a good body position in the water. Try a series of planks, Russian twists, and leg raises, performing each exercise for 1 minute with 30 seconds of rest between exercises.
A strong core is a must for swimmers, as it helps with stability and balance in the water. Adding core exercises to your fitness routine can improve your overall swimming technique and efficiency.
17. Easy Backstroke Practise
- Duration: 20 minutes
- Main Set: Practise backstroke slowly, focusing on smooth arm movements and a steady kick. Swim for one length, then rest for 30 seconds. Repeat for the entire duration.
Backstroke allows beginner swimmers to breathe easily and reduces the anxiety about breathing that comes with other strokes. It’s a relaxing and enjoyable way to build confidence in the water.
18. Upper Body Strength with Swim Paddles
- Duration: 20 minutes
- Main Set: Use swim paddles to add resistance to your freestyle strokes. Swim at a comfortable pace for one length, then rest for 30 seconds. Repeat for the entire workout.
Swim paddles increase resistance, helping build upper body strength and improve stroke technique. It’s a great way for beginners to focus on their arms and upper body while swimming smoothly.
19. Full Body Warm-Up
- Duration: 10 minutes
- Main Set: Start with gentle stretches on land, focusing on your arms, legs, and core. Then, swim easily for 5 minutes, alternating between freestyle and backstroke.
A proper warm-up increases blood flow to your muscles, preparing your body for more intense swimming exercises. It helps prevent injuries and improves performance.
Conclusion About The Best Swim Workouts For Beginners
These diverse and enjoyable workouts can set a strong foundation for your swimming skills. From endurance building and technique refinement to fun interval training and relaxing backstroke sessions, these workouts cater to all aspects of swimming, ensuring you develop a well-rounded fitness routine.
For those looking to improve their swimming, JustSwim offers excellent swimming lessons in Singapore tailored to help you progress from a casual beginner to an advanced one.
Our experienced swim coaches provide personalised guidance, ensuring you master the perfect stroke, build endurance, and refine your technique. Book our adults’ or kids’ swimming lessons in Singapore today!
Frequently Asked Questions About The Best Swim Workouts For Beginners
How Often Should A Beginner Swimmer Train?
Beginner swimmers should aim to train 2-3 times per week. Consistency is key to building endurance and improving technique without overtraining.
What Swim Gear Do I Need As A Beginner?
Essential beginner swim gear includes a comfortable swimsuit, swim cap, goggles, a kickboard, and a pull buoy. These tools help you focus on different aspects of your swimming technique and make your workouts more effective.
How Do I Know If I’m Swimming Using Proper Technique?
Proper swimming technique involves a streamlined body position, smooth and controlled strokes, and efficient breathing. Consider working with a swim coach or taking lessons to receive personalised feedback and tips on your technique
Are Swim Workouts Effective For Weight Loss?
Yes, swim workouts are an excellent way to lose weight. They provide a full-body workout that burns calories, builds muscle, and improves cardiovascular health. Combining swim workouts with a healthy diet can help you achieve your weight loss goals.
How Can I Increase My Swim Endurance?
To increase swim endurance, gradually extend your swim duration and reduce rest intervals. Incorporate endurance-building workouts, such as swimming longer intervals with short rests and practising continuous swimming at a moderate pace.
