Swimming Workouts for Beginners

Swimming is a fantastic way to get fit!  It is a physical activity that works every muscle group in the body, improving both strength and endurance.  Swimming is also a low impact activity.  If you have weak knees or ankles, you will find swimming much better than other workouts like running.   

Some General Tips Before Starting

Before you “dive in” here are some general tips for beginners.

Short Freestyle Distance Intervals

This basic workout involves swimming freestyle for short distances with breaks. Start out by swimming 25 yards at a time, with a rest period of 30 seconds between each lap.  Beginners should swim at a slow to medium pace initially.

You may benefit from using breaths instead of counting seconds.  Perform a lap, then count to 20 breaths before starting the next lap.  This will also encourage you to really use your entire lung capacity while taking your interval break.

Depending on your initial level of fitness, swim between 10 to 15 minutes when first performing freestyle intervals.  Once you are comfortable swimming 25 yards, extend the length of your interval to 50 or 75 yards and extend the time you spend swimming.  Record your personal best distances and speeds!

Using a KickBoard

If you are not confident enough to swim 25-yard intervals, there are a number of workouts you can perform with a kickboard and flippers.  These workouts will help you practice kicking, putting your face underwater, and breathing correctly.

Perform your stretches to start, then swim 25 yards on your side.  Hold onto the kick-board with a straight arm and rest your head on that arm.  The other arm should be straight down your side.  Have a rest, then perform another 25 yards on your other side.

Then, perform 50 yards holding onto the kickboard with both hands and looking into the water.  Turn your head to breathe, using both sides.  This exercise will get you used to kicking and breathing alternately.

Need a kickboard?  Check out the Swimming Kickboard by TYR and this Kickboard Set from TYR.

Endurance Swimming

Once you have started to perform intervals well, you can begin to swim longer distances.  Endurance swimming will help improve your muscle tone and stamina.

Start by performing a few warm up stretches.  Jump into the pool and swim 250 yards at a slow pace.  Take your time and concentrate on your form.  Take a 20 seconds (or 20 breaths) break.  Then swim for another 150 yards and take another 20-second break.  Finally, swim for another 50 yards.

If these distances are too long or too short, alter them to a comfortable distance.  Eventually work your way up to 500 yards or longer.  Always keep a steady pace and think about your technique — it is not about speed, it’s about how long you can swim.

BREASTSTROKE and Freestyle Medley

By combining these two strokes, you can give yourself a more thorough, full-body workout.  Freestyle will really push your shoulders, while breaststroke will emphasize your chest muscles.

It is a hefty beginners workout that will address many muscle groups.

Work on Your Speed!

Once you have achieved a basic level of fitness in the pool, you might be interested in seeing how fast you can go!  You can perform this workout using any type of swimming stroke.

Working on Your Form

Maintaining correct form while swimming is crucial.  Proper form will ensure you are using the right parts of your body while swimming and maintaining maximum efficiency.  This workout is for freestyle and uses a pull buoy — a floatation device that swimmers place between their legs to give them additional buoyancy.  The pull buoy allows you to swim without kicking your legs and helps you to concentrate on your arms.

Swimming is a fantastic way to stay fit.  Regularity is the key — if you have 4 to 5 workouts per week you will be amazed by the changes that happen to your body!