Novice Swimming Workouts

Swimming workouts, whether for a novice or for a professional level swimmer, should be composed of three main components: endurance, technique and speed training. Endurance, technique and speed should all be equally balanced in the novice swimming workout. Beginners should do their swimming workouts three to four days per week setting a goal of 2000 meters per workout. Since pools are designed differently (metric or imperial), a "lap" can vary from 25 to 50 meters. Swimming pools may be measured in either meters or yards and the distance across the pool may be 25 meters, 25 yards, 50 meters, 50 yards, 33 meters, 33 yards, or more rarely 20 meters or yards . Therefore, a lap may actually be more than one time across the pool. Beginners, as well as experts, should measure workouts by overall distance in meters or yards. When the amount of rest time is not specified for any swimming workout routine, make certain to take adequate rest as needed so that you are able to swim without difficulty.

  1. Ladder Workout

    • All swimming workouts should begin with a warm-up session. Start with a 50 meter warm up, using any swim strokes you prefer. The "Ladder," a 450 meter set of ascending and descending distances, will start with a 50 meter lap, followed by a 5 second resting period. Next, a 75 meter lap with an 8 second rest. The 100 meter lap with a 15 second rest will be follow by another identical lap and rest. Descend the ladder by returning to the 75 meter lap with 8 seconds of rest, then the 50 meter lap. Complete the workout with five laps of 50 meters each, using the backstroke. The primary focus for the ladder-type workout should be endurance and refining technique, speed is not essential.

    Pyramid Workout

    • Warm-up for the "Pyramid" workout consists of a 50 meter lap combining the breaststroke and backstroke. The pyramid is formed by beginning slowly and working up endurance. Using the breaststroke, swim 50 meters, followed by three 100 meter laps. Swim 200 meters once. Follow the 200 meter lap with three 100 meter laps, ending with four 50 meter laps. Complete the workout with a 400 meter lap using any style stroke.

    Individual Medley Workout

    • For greater variety try the individual medley workout. Start with a 500 meter warm-up using different strokes. The medley consists of swimming 100 meters using your favorite stroke. Repeat five times. Choose another stroke you like and swim 75 meters five times. Choose a stroke you are not too fond of and swim with that stroke 50 meters five times. Your least favorite swimming stroke should be your choice again, swimming 25 yards five times. Swim a final 250 meters with the stroke that you feel you did the most poorly with.