Swim Workout - Beginner - Session 1

Warm up 100 metres

2 x 50m Freestyle

Easy pace. 

2x50m Breasktroke

Easy pace.

Main set 350 metres

4 x 50m Freestyle
Moderate pace, rest 15 seconds after each 50m.

3 x 50m Breastroke
Steady pace. Rest 30 second after each 50m.

Cool Down 50 metres

1 x 50m Freestyle

Easy pace.  

TOTAL 500m 

Please consult with a professional healthcare provider before starting any exercise program, especially if you maybe suffering from a medical condition or if you are pregnant. Consider if your swimming ability is suitable for your environment, please take caution in open water, choose a supervised facility and never swim alone.