Cardio & conditioning
Swim workout for beginners: lengths, rests and a steady continuous swim
The Tuesday and Friday swims of our sprint triathlon training plan, whose phases set each week's main set, from 8 lengths of 25 m with rests to a continuous 750 m. Any stroke counts, in training and in races, and rolling onto your back to rest is fine. Swim easily enough to breathe calmly, and rest about 30 seconds after each repeat.
On the poolside (3 to 5 minutes)
- Arm circles10 each wayBeginner · Shoulders, Back · 3D demoSmall circles growing biggerHarder: Shoulder CARs (controlled articular rotations)
- Shoulder CARs (controlled articular rotations)3 slow circles each way, each armBeginner · Shoulders, Back · 3D demoEasier: Arm circlesHarder: Sleeper stretch
- Thoracic rotation6 each sideBeginner · 3D demoEasier: Side-lying open bookHarder: World's greatest stretch
Warm-up in the water
- Front crawl (freestyle swimming)4 lengths of 25 m, easyIntermediate · Shoulders, Back, TricepsAny stroke; breathe out slowly into the water
Main set
Rest about 30 s after each length or repeat
- Front crawl (freestyle swimming)8 lengths of 25 mIntermediate · Shoulders, Back, TricepsWeek 1. The plan's phases build it each week, up to 3 repeats of 200 m and then a continuous 400 to 750 m. Any stroke, easy enough to breathe calmly
Swim down
- Front crawl (freestyle swimming)100 m, very easyIntermediate · Shoulders, Back, TricepsAny stroke, or easy backstroke
Stretch (optional, on dry land)
- Cross-body shoulder stretch30 s each sideBeginner · Shoulders, Back · 3D demoFor comfort, if a shoulder feels stiffHarder: Sleeper stretch
Tips
- Can't swim front crawl yet? Breaststroke or backstroke is fine in training and in races. Adult swimming lessons or a club help with front crawl.
- Breathe out under the water, and if you're gasping, slow down or switch strokes.
- Build the distance gradually. If a shoulder hurts, cut your distance and see the shoulder care routine for swimmers.
- Choose a lane that suits your speed, and follow the pool's lane rules.
- Chest pain, sudden breathlessness, or a cough with frothy or pink spit: stop, get out of the water and get help.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Part of these weekly plans
Follow the whole week: which session on which day, and how to progress.
Guides that recommend it
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40 minBeginner3 movesCardio machine, A wallQuestions people ask
How long does the swim workout for beginners: lengths, rests and a steady continuous swim take?
About 35 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Other / check instructions. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 2 of its 5 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.