Skip to main content

3 Beginner Swim Workouts For All Ages

By 07/25/2017March 18th, 2020Swim
swim workouts

If you’re looking for a full body, low-impact exercise routine that offers many physical and mental benefits, then dive into the nearest pool and start swimming. But, first, make sure you have a swim workout in place that enables you to maximize your time in the water.

Here are three workouts that are good for swimmers of all ages and excellent for those who are starting a swimming fitness program for the first time.



The first workout is designed for new swimmers and can be completed in less than an hour. It focuses on the freestyle stroke.


Swim 100 yards at an easy pace to warm up; most pools are 25-yards, so you’ll swim four laps. Focus on establishing a steady breathing rhythm (breathe every two or three strokes, or whatever feels comfortable for you).


This drill focuses on the muscles of your legs and consists of 100 yards of swimming while holding a kickboard at arm’s length in front of you. Kick your legs in a steady rhythm and avoid bending your knees. Kick drills can be tiring, so give yourself a 20-second rest between each lap to recover.


Swim six laps of freestyle while focusing on the technique of both your arms and legs. Make each pull with your arms as long and powerful as possible while using the kicking technique you just practiced with the kickboard.


Next, swim four sprint laps while trying to decrease your time each lap. Take a 30-second break between each lap to recover.


Swim two laps of freestyle at an easy pace as a means to cool down and relax your muscles.



Begin with 5 to 10 minutes of freestyle laps to warm up your muscles. Start off easy and gradually increase your pace.

  • Kick for two minutes
  • Two minutes rest
  • Pull for two minutes by only using your arms to propel yourself through the pool. Rest for two minutes.
  • Swim steadily for five minutes while building to a faster pace
  • Two minutes rest
  • Tread water for two minutes
  • Finish with a cool down consisting of 5 to 10 minutes of freestyle or backstroke laps.


This workout is done at a slightly faster pace than workout #2.


Begin your warm up with 5 to 10 minutes of freestyle laps. Rest for one minute and then kick for two. Rest another minute and follow with two minutes of pulling (arms only).

  • Swim for five minutes (freestyle stroke) while building to a faster pace
  • Two minutes rest
  • Swim the maximum length of the pool for two to four laps while using maximum effort. Rest one minute between each length.
  • Tread water for two minutes

Cool down with 5 to 10 minutes of freestyle laps. Start at moderate speed and gradually decrease to an easy pace.

No matter your age, it’s never too late to learn how to properly swim and reap the benefits of aqua fitness. The Amarillo Town Club’s state-of-the-art Aquatics Center is the perfect setting for your swimming workout routine. We also have indoor lap pools and a variety of group aqua fitness classes.