Swim Workouts - Beginner

Session 10 – 500m

Workout: Longer workout to rinse off the Chrissy Kilos, long and hard main set, get the heart rate up and keep it up,

Session 9 – 500m

Workout: short and sprint session, focus on max effort sprints yet keeping a great technique.

Swim Workout - Beginner - Session 8

Workout: Fun Session working on Freestyle drill, think about high body position in the water and constant flutter kick, put effort into the main set

Session 7 – 500

Workout: Longer session, straight into a 400m which will feel like a long way, YOU CAN DO IT!

Session 6 – 600m

Workout: Freestyle focused workout, focus on high body position in the water, put effort into the main set and hold a strong time with 15 seconds between sets.

Session 5 – 500m

Workout: Have a crack and see how you go, focus on technique, get the body position high in the water, keep those kicks fluttering and breath every 3 strokes.

Swim Workout - Beginner - Session 4

Warm up 100 metres

100m Freestyle, Easy

Main set 400 metres

4x50m Free style drill, Catchup, 15 seconds rest

4x50m Freestyle, medium pace, 15 seconds rest

Cool Down 600 metres

100m Freestyle, Easy pace.  

TOTAL 600m 

Swim Workout - Beginner - Session 3

Warm up 200 metres

200m Freestyle, Easy

Main set 200 metres

4x100m Freestyle, Fast pace, 15 seconds rest

Cool Down 100 metres

100m Freestyle, Easy pace.  

TOTAL 500m 

Swim Workout - Beginner - Session 2

Warm up 100 metres

100m Freestyle, Easy

Main set 300 metres

6x50m Freestyle, Fast pace, 15 seconds rest

Cool Down 100 metres

100m 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.

Beginner Session 1