Swimming Workouts Introduction

If you want to improve your swimming techniques then this site is for you. These swimming workouts are designed and planned for adults who swim for fitness, competition and triathlon training. To help you choose a workout that fits your fitness and swimming level, the swim workouts are divided into the following categories:

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Swimming Techniques

Regardless of your fitness level or swimming techniques, there is a workout here for you. By using these plans you can develop a full swimming training program. Some of the workouts contain challenging swimming drills, others help you work on strokes and swimming techniques. Browse the categories and look at the workout goals to choose the swim workouts that fit your needs. Don't try to memorize the workout.

Instead use a waterproof slate and write the workout on it in pencil. An average slate can hold 2-3 workouts on each side. Take your slate to the pool with you then it's as simple as going down the list. You will find that using a preplanned swim workout will help you with counting laps, and will also help you focus more on the workout.


Beginner Swimming Workouts

The overall goal of the Beginner Swimming Workouts is to build up to a level where the workouts will improve and maintain fitness goals. The 2 overriding challenges are to build up endurance so you can swim continuously without stopping, and to improve strokes and breathing through drills.

These workouts can be followed in sequence, or you can choose a workout based on your specific swimming level and goals. If used in sequence you should stay within a specific yardage until you can complete the workouts at that distance comfortably.

Category Workout Goals Total Yardage
Swim Workout #1 Beginner build endurance, improve crawl stroke 600 yards
Swim Workout #2 Beginner build endurance, improve breathing 600 yards
Swim Workout #3 Beginner build endurance, improve crawl stroke and 1 other stroke 800 yards
Swim Workout #4 Beginner improve breath control and consistency800 yards
Swim Workout #5 Beginner improve breath control and consistency900 yards
Swim Workout #6 Beginner develop multiple strokes900 yards
Swim Workout #7 Beginner improve endurance, develop technique for multiple strokes 1000 yards
Swim Workout #8 Beginner improve endurance, develop technique for multiple strokes 1000 yards
Swim Workout #9 Beginner improve endurance, breathing rhythm, gain technique on turns 1200 yards
Swim Workout #10 Beginner improve endurance, breathing rhythm, gain technique on turns 1200 yards
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Intermediate Swimming Workouts

After advancing to the intermediate level you are ready for a solid swimming training program. All swimmers continue to improve swim techniques, but at the intermediate levelthere is often rapid improvement. These workouts continue the foundation built in the beginner workouts. In most of the intermediate workouts all 4 strokes are used.

Category Workout Goals Total Yardage
Swim Workout #11 Intermediate improve breath control and consistency 1600 yards
Swim Workout #12 Intermediate develop all 4 strokes1600 yards
Swim Workout #13 Intermediate develop all 4 strokes 1600 yards
Swim Workout #14 Intermediate improve endurance, breathing rhythm, gain technique on turns1600 yards
Swim Workout #15 Intermediate improve kicks and timing1800 yards
Swim Workout #16 Intermediate focus on backstroke and butterfly stroke1800 yards
Swim Workout #17 Intermediate focus on breaststroke and crawl stroke1800 yards
Swim Workout #18 Intermediate improve endurance, breathing rhythm, gain technique on turns 1800 yards
Swim Workout #19 Intermediate sprinting and breath control2000 yards
Swim Workout #20 Intermediate improve breath control and consistency 2000 yards
Swim Workout #21 Intermediate develop all 4 strokes2000 yards
Swim Workout #22 Intermediate develop all 4 strokes2000 yards
Swim Workout #23 Intermediate improve endurance, breathing rhythm, gain technique on turns2400 yards
Swim Workout #24 Intermediate improve kicks and timing2400 yards
Swim Workout #25 Intermediate focus on backstroke and butterfly stroke2400 yards
Swim Workout #26 Intermediate Focus on breaststroke and crawl stroke2400 yards
Swim Workout #27 Intermediate improve breath control and consistency 2700 yards
Swim Workout #28 Intermediate develop all 4 strokes2700 yards
Swim Workout #29 Intermediate improve endurance, breathing rhythm, gain technique on turns2700 yards
Swim Workout #30 Intermediate sprinting and breath control2700 yards
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Advanced Swimming Workouts

The advanced swim workouts include a mix of strokes and increasingly challenging swimming drills.

Category Workout Goals Total Yardage
Swim Workout #31 Advanced sprinting and breath control 2700 yards
Swim Workout #32 Advanced focus on backstroke and butterfly 2700 yards
Swim Workout #33 Advanced focus on breaststroke and crawl 2700 yards
Swim Workout #34 Advanced sprinting and breath control2700 yards
Swim Workout #35 Advanced improve breath control and consistency2700 yards
Swim Workout #36 Advanced improve breath control and consistency 3000 yards
Swim Workout #37 Advanced develop all 4 strokes3000 yards
Swim Workout #38 Advanced develop all 4 strokes3000 yards
Swim Workout #39 Advanced improve endurance, breathing rhythm, gain technique on turns3000 yards
Swim Workout #40 Advanced sprinting and breath control3000 yards
Swim Workout #41 Advanced develop all 4 strokes3200 yards
Swim Workout #42 Advanced focus on backstroke and butterfly3200 yards
Swim Workout #43 Advanced focus on breaststroke and crawl 3200 yards
Swim Workout #44 Advanced improve breath control and consistency3200 yards
Swim Workout #45 Advanced improve breath control and consistency3200 yards
Swim Workout #46 Advanced develop all 4 strokes3400 yards
Swim Workout #47 Advanced sprinting and breath control3400 yards
Swim Workout #48 Advanced improve endurance, breathing rhythm, gain technique on turns3400 yards
Swim Workout #49 Advanced develop all 4 strokes3400 yards
Swim Workout #50 Advanced develop all 4 strokes3400 yards
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1 Mile swimming workouts

These workouts are for the fitness swimmer that likes to swim 1 mile each session, but wants some variety. Most of the workouts rely heavily on crawl stroke or freestyle. Substitute your favorites where it makes sense. Use these workouts to improve your swimming technique and fitness level.

Category Workout Goals Total Yardage
Swim Workout #71 One Mile WorkoutBreathing technique1750 yards
Swim Workout #72 One Mile WorkoutBreathing technique

1750 yards
Swim Workout #73 One Mile WorkoutLengthening strokes, swim drills and counting strokes

1750 yards
Swim Workout #74 One Mile WorkoutLengthening strokes,swim drills and using only 1 arm at a time

1750 yards

Open Water Swimming Preparation in a Pool

The open water swim preparation workouts are very similar to the triathlon training workouts. The main difference is that open water swimming often involves longer distances than triathon. Most triathlon swims are at 1.2 miles or less (until you get to the Ironman level). The open water swimming includes many of the swimming drills used in the triathlon workouts, but the open water workouts also include long distance training.

Obviously the best training for open water swimming is actually swimming in open water. The pool is a kind and controlled environment and it is not possible to simulate the open water experience in a pool. However, sometimes it is not possible to train in open water due to weather, location, or access. The swimming workouts listed here as open water prep will help to prepare you for swimming in open water, and can be substituted for a portion of your open water training. The workouts are also great for a swimmer that does not have previous experience in open water. If you are just getting started, consider using the workouts in sequence to build your skills.

Category Workout Goals Total Yardage
Swim Workout #91 Open Water Prep Sighting land and breath control, breathing patterns 2000 yards
Swim Workout #92 Open Water Prep Preparing for disaster 2000 yards
Swim Workout #93 Open Water Prep Sprint starts and endurance swimming2400 yards
Swim Workout #94 Open Water Prep Sighting land and breath control, breathing patterns2400 yards
Swim Workout #95 Open Water PrepSighting land and breath control, breathing patterns 2800 yards
Swim Workout #96 Open Water Prep Preparing for disaster 2800 yards
Swim Workout #97 Open Water Prep Sprint starts and endurance swimming3000 yards
Swim Workout #98 Open Water PrepSighting land and breath control, breathing patterns3000 yards
Swim Workout #99 Open Water Prep Sighting land and breath control, breathing patterns 3400 yards
Swim Workout #100 Open Water Prep Preparing for disaster3400 yards
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