Swimming Workouts Library

30 structured workouts for all levels. From beginner foundation building to advanced race preparation.

Beginner Workouts (1,000-1,500m)

BEGINNER • 1,000m

Foundation Freestyle

Focus: Basic freestyle technique and body position. Build foundation for all future training.

Warm-up (200m): 4 x 50m easy freestyle
Main (600m): 4 x 25m catch-up drill, 4 x 25m single-arm, 4 x 50m full stroke (45sec rest)
Cool-down (200m): 4 x 50m easy mixed strokes
BEGINNER • 1,000m

Backstroke Builder

Focus: Backstroke body position and straight swimming. Develop second stroke confidence.

Warm-up (200m): 200m easy freestyle
Main (600m): 12 x 50m backstroke (30sec rest), focus on swimming straight
Cool-down (200m): 200m easy freestyle
BEGINNER • 1,200m

Kick Development

Focus: Leg strength and kick technique. Essential foundation for powerful swimming.

Warm-up (200m): 200m easy swimming
Main (800m): 8 x 50m kick with board (45sec rest), 8 x 50m full stroke focusing on kick
Cool-down (200m): 200m easy
BEGINNER • 1,000m

Breathing Practice

Focus: Bilateral breathing every 3 strokes. Critical skill for balanced technique.

Warm-up (200m): 4 x 50m easy
Main (600m): 12 x 50m freestyle breathing every 3 strokes (30sec rest)
Cool-down (200m): 4 x 50m easy mixed
BEGINNER • 1,400m

Endurance Build

Focus: Continuous swimming endurance. Build capacity for longer distances.

Warm-up (400m): 400m easy progressive
Main (800m): 800m continuous at comfortable pace (or 4 x 200m, 20sec rest)
Cool-down (200m): 200m easy
BEGINNER • 1,200m

Mixed Strokes

Focus: Introduction to all four strokes. Build stroke variety and confidence.

Warm-up (200m): 4 x 50m easy freestyle
Main (800m): 8 x 100m (25m each stroke rotation), 30sec rest
Cool-down (200m): 200m easy choice
BEGINNER • 1,000m

Technique Focus

Focus: Drill emphasis with minimal full stroke. Perfect mechanics slowly.

Warm-up (200m): 200m easy
Main (600m): 12 x 50m alternating drill/swim (drill 25m, swim 25m), 30sec rest
Cool-down (200m): 200m easy
BEGINNER • 1,200m

Pace Awareness

Focus: Learn to control speed. Foundation for future interval training.

Warm-up (200m): 200m easy
Main (800m): 4 rounds: 50m easy, 50m moderate, 50m easy, 50m moderate (30sec rest between rounds)
Cool-down (200m): 200m easy
BEGINNER • 800m

Recovery Session

Focus: Active recovery between hard training days. Easy swimming only.

Warm-up (200m): 200m very easy
Main (400m): 400m continuous at recovery pace
Cool-down (200m): 200m very easy
BEGINNER • 1,400m

Testing Day

Focus: Progress assessment. Measure improvements in distance and stroke count.

Warm-up (400m): 400m easy
Main (800m): 400m time trial (best effort), 10min rest, count strokes on 4 x 25m
Cool-down (200m): 200m easy

Intermediate Workouts (2,000-3,000m)

INTERMEDIATE • 2,500m

Aerobic Base

Focus: Zone 2 endurance building. Foundation for all faster training.

Warm-up (500m): 500m easy progressive
Main (1,800m): 12 x 150m at Zone 2 pace (15sec rest)
Cool-down (200m): 200m easy
INTERMEDIATE • 2,400m

Threshold Builder

Focus: Zone 3 threshold intervals. Improve CSS pace and lactate threshold.

Warm-up (600m): 400m easy, 4 x 50m build
Main (1,500m): 5 x 300m at CSS pace (30sec rest)
Cool-down (300m): 300m easy
INTERMEDIATE • 2,200m

VO2 Max Set

Focus: Zone 4 high-intensity intervals. Develop maximum oxygen uptake.

Warm-up (800m): 600m easy, 4 x 50m build
Main (1,200m): 12 x 100m at Zone 4 pace (15sec rest)
Cool-down (200m): 200m easy
INTERMEDIATE • 2,000m

Sprint Speed

Focus: Zone 5 anaerobic power. Build sprint speed and explosiveness.

Warm-up (800m): 600m easy, 8 x 25m sprint (30sec rest)
Main (1,000m): 10 x 50m all-out (60sec rest), 10 x 50m easy between
Cool-down (200m): 200m easy
INTERMEDIATE • 2,800m

Mixed Pace

Focus: Varied intensities across zones. Develop ability to change pace.

Warm-up (600m): 600m easy
Main (2,000m): 4 rounds: 200m Z2, 200m Z3, 100m Z4, 100m Z5 (30sec rest between)
Cool-down (200m): 200m easy
INTERMEDIATE • 2,600m

CSS Development

Focus: Critical Swim Speed work. Extend time at threshold pace.

Warm-up (600m): 400m easy, 200m build
Main (1,800m): 3 x 600m at CSS pace (60sec rest)
Cool-down (200m): 200m easy
INTERMEDIATE • 2,400m

Negative Split

Focus: Pacing practice. Second half faster than first half.

Warm-up (600m): 600m easy
Main (1,600m): 8 x 200m negative split (each 200m, second 100m faster), 30sec rest
Cool-down (200m): 200m easy
INTERMEDIATE • 2,600m

Pyramid Set

Focus: Progressive structure. Build and descend distances.

Warm-up (600m): 600m easy
Main (1,800m): 100-200-300-400-300-200-100m at moderate pace (20sec rest)
Cool-down (200m): 200m easy
INTERMEDIATE • 2,000m

Recovery Swim

Focus: Active recovery with volume. Easy Zone 1 pace throughout.

Warm-up (400m): 400m very easy
Main (1,400m): 1,400m continuous at Zone 1 pace (or 7 x 200m, 15sec rest)
Cool-down (200m): 200m easy
INTERMEDIATE • 2,800m

Race Simulation

Focus: Competition preparation. Practice race pace and strategy.

Warm-up (800m): 600m easy, 4 x 50m race pace
Main (1,800m): 3 x 600m at target race pace (3min rest)
Cool-down (200m): 200m easy

Advanced Workouts (3,000-4,500m)

ADVANCED • 3,500m

Lactate Tolerance

Focus: High-intensity lactate production and clearance. Improve buffering capacity.

Warm-up (1,000m): 800m easy, 4 x 50m build
Main (2,200m): 2 rounds: 8 x 100m Zone 5 (30sec rest), 300m easy between rounds
Cool-down (300m): 300m easy
ADVANCED • 3,800m

Race Pace Specific

Focus: Event-specific simulation. Practice exact race pace and strategy.

Warm-up (1,200m): 800m easy, 8 x 50m at race pace
Main (2,400m): 6 x 400m at race pace (45sec rest)
Cool-down (200m): 200m easy
ADVANCED • 4,200m

Threshold Endurance

Focus: Extended CSS work. Build threshold endurance capacity.

Warm-up (1,000m): 600m easy, 400m build
Main (3,000m): 3 x 1000m at CSS pace (60sec rest)
Cool-down (200m): 200m easy
ADVANCED • 3,200m

Speed Endurance

Focus: Sustaining fast pace. Zone 4 intervals with short rest.

Warm-up (1,000m): 800m easy, 4 x 50m fast
Main (2,000m): 20 x 100m at Zone 4 pace (10sec rest)
Cool-down (200m): 200m easy
ADVANCED • 4,500m

Long Aerobic

Focus: Massive aerobic base building. Extended Zone 2 work.

Warm-up (1,000m): 1,000m progressive
Main (3,300m): 3,300m continuous at Zone 2 pace (or 11 x 300m, 10sec rest)
Cool-down (200m): 200m easy
ADVANCED • 3,400m

Broken Swims

Focus: Race pace with minimal rest. Simulate race conditions.

Warm-up (1,000m): 800m easy, 4 x 50m race pace
Main (2,200m): 2 x (4 x 100m with 10sec rest at race pace, 5min rest between sets), 400m race simulation
Cool-down (200m): 200m easy
ADVANCED • 3,600m

Descending Set

Focus: Progressive speed increase. Each rep faster than previous.

Warm-up (1,200m): 1,000m easy, 4 x 50m descending
Main (2,200m): 4 rounds: 5 x 100m descending (1-5 fastest), 50m easy between rounds
Cool-down (200m): 200m easy
ADVANCED • 3,800m

Mixed Energy Systems

Focus: All training zones in single session. Complete system workout.

Warm-up (1,000m): 1,000m easy
Main (2,600m): 400m Z2, 300m Z3, 200m Z4, 100m Z5, repeat twice (60sec rest between)
Cool-down (200m): 200m easy
ADVANCED • 3,000m

Recovery Long

Focus: Active recovery with distance. Easy Zone 1 throughout.

Warm-up (600m): 600m very easy
Main (2,200m): 2,200m continuous at Zone 1 pace
Cool-down (200m): 200m easy
ADVANCED • 4,000m

Time Trial Day

Focus: Testing and assessment. Measure progress across distances.

Warm-up (1,200m): 1,000m easy, 4 x 50m build
Main (2,600m): CSS test: 400m TT, 15min rest, 200m TT, 15min rest, 1000m TT for assessment
Cool-down (200m): 200m easy

How to Use These Workouts

Beginners: Start with beginner workouts 3-4 times per week. Focus on technique and consistency.

Intermediate: Use 4-5 workouts per week, mixing different types. Follow zone guidelines.

Advanced: Train 5-7 times per week with periodization. Include recovery workouts.

Workout Categories Explained

Endurance Workouts

Build aerobic capacity with sustained efforts at Zone 1-2 pace. Foundation for all training.

Threshold Workouts

Improve CSS and lactate threshold with Zone 3 intervals. Race pace development.

Speed Workouts

Develop anaerobic power and sprint speed with Zone 4-5 efforts. High intensity.

Technique Workouts

Focus on drills and mechanics. Low intensity, high concentration.

Recovery Workouts

Active recovery between hard sessions. Zone 1 only.

Testing Workouts

Assess progress with time trials and measurements.

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