Free Swim Workouts & 8-Week Training Plans

Salty Johnson publishes 75 free swim workouts, 25 each for beginner, intermediate and advanced swimmers, plus three coached 8-week swim training programs you can download as a free PDF.

Every workout is free to read with no signup, no app and no account. Pick your level below.

Free 8-week swim training programs (PDF)

A single workout is a good swim. Eight structured weeks is a different result. Each program starts with a test in week 1, builds for three weeks, drops back for a recovery week, then peaks and tapers into a timed milestone swim. Every session is written the way a coach writes it on pool deck: the set, the send-off, the pace to hold and how to know you nailed it. Sixteen pages, free.

8-week program · free PDF

Beginner swim program

Build to a 600m nonstop swim
1.35km to 2.1km a week · 3 sessions
400m to 850m per session

For swimmers who can cover 50m without stopping. Eight weeks of body position, breathing and distance, with benchmark swims in weeks 1, 5 and 8, finishing with a timed 600m you never stop in.

8-week program · free PDF

Intermediate swim program

Put a time on a 1,500m swim
3.35km to 5.2km a week · 3 sessions
1.1km to 2km per session

For swimmers already comfortable at 1km who want structure instead of laps. Every set paced from your own CSS test, with threshold, speed and open water sessions, then a timed 1,500m.

8-week program · free PDF

Advanced swim program

A 10.8km week and a 3,500m swim
6.9km to 10.8km a week · 3 sessions
1.9km to 4.3km per session

For masters swimmers and triathletes already covering 6km or more a week. Threshold sets, paddle strength, race starts and a 3,200m rehearsal at goal pace, finishing with 3,500m nonstop.

What is inside each 8-week swim program

24 coached sessions

Three a week, each with its own job. Threshold work to build your engine, speed and skills to keep your top gear, and endurance to build distance. Warm up, main set and finish written out in full.

Your pace on every line

Every set shows the send-off or rest and the pace to hold, worked out from your own test. Intermediate and advanced use CSS pacing. Beginner uses simple effort words.

A coach in the margin

Each session ends with a coach's cue, a "you nailed it if" check so you can mark yourself, and a way to scale it on a tired day.

Everything else you need

A week 1 test with retests in weeks 5 and 8, a 13 drill library, a five minute shoulder routine, a guide to missed sessions and a log to track your numbers.

Sample session: The 20x100 Squeeze (Advanced, week 3)

3,000m in about 60 minutes. Same pace, less rest every round. This is exactly how it appears in the Advanced program.

Advanced week 3, session 1: threshold
Part	Set	What to do	Interval	Hold
Warm up, 800m	300 / 200 / 4x50 / 4x25	Easy free and back, kick with fins, single-arm drill, then build to CSS	15 to 20s rest	Easy to CSS
Main set, round 1	5x100	Then 60s extra rest	on CSS+15	CSS
Main set, round 2	5x100	Then 60s extra rest	on CSS+12	CSS
Main set, round 3	5x100	Then 60s extra rest	on CSS+10	CSS
Main set, round 4	5x100	This is where the fitness is made	on CSS+8	CSS
Cool down, 200m	200	Easy, choice of stroke	nonstop	Easy

You nailed it if: you hold CSS through round 3. Round 4 within 2 seconds is a genuine win. On CSS+12 means you leave every CSS pace plus 12 seconds per 100m, so a swimmer with a 1:30 CSS leaves every 1:42.

75 free swim workouts by level

Seventy-five individual swim sessions, sorted by level. These are standalone swims and are shorter than the program sessions above, so they suit a one off session rather than a training block. No signup, no email, nothing to download. Open one and swim it.

25 free sessions

Beginner swim workouts

500m to 600m per session
About 20 to 30 minutes

For swimmers who can swim 100m freestyle without stopping but are not yet swimming regularly. Work on body position, breathing rhythm and feeling comfortable over distance.

Browse beginner swim workouts

25 free sessions

Intermediate swim workouts

1km to 1.2km per session
About 30 to 45 minutes

For swimmers training two or three times a week who want to work on pace and stamina. Expect drill work, timed intervals and controlled rest between efforts.

Browse intermediate swim workouts

25 free sessions

Advanced swim workouts

1.8km to 2.5km per session
About 45 to 60 minutes

Squad level sessions for experienced swimmers. Expect sprint sets, medley work, streamline technique off the wall and shorter rest intervals. Choose a session that suits your ability.

Browse advanced swim workouts

Free swim workouts at a glance

3 downloadable 8-week swim training programs. 16 pages and 24 coached sessions each, free PDF in exchange for an email address.
Program session distance: 400m to 850m beginner, 1.1km to 2km intermediate, 1.9km to 4.3km advanced.
Program session time: about 20 to 35 min beginner, 30 to 50 min intermediate, 45 to 75 min advanced, plus a five minute deck routine.
Weekly volume: 1.35km to 2.1km beginner, 3.35km to 5.2km intermediate, 6.9km to 10.8km advanced, across 3 sessions a week.
75 individual swim workouts. Shorter standalone sessions of 500m to 600m, 1km to 1.2km and 1.8km to 2.5km. Free to read, no email required.
Pool: written for a 25m pool, with instructions inside each program for a 50m pool.
Equipment: goggles for the 75 workouts. The programs add a kickboard at beginner, a pull buoy and fins at intermediate, and paddles at advanced.

Written and swum in Bondi, Sydney. Last updated 23 September 2026.

How to choose your swim training level

Ability sets your pace, weekly volume sets your level. Pick the level that matches how much you swim now, not how fast you swim. You can move up after the week 1 test.

The three 8-week swim training programs compared
Level	Start here if	Session distance	Session time	Weekly volume	8-week goal
Beginner	You can swim 50m freestyle without stopping	400m to 850m	20 to 35 min	1.35km to 2.1km	Timed 600m nonstop
Intermediate	You swim 2 or 3 times a week and are comfortable at 1km	1.1km to 2km	30 to 50 min	3.35km to 5.2km	Timed 1,500m nonstop
Advanced	You already cover 6km or more a week, masters or triathlon	1.9km to 4.3km	45 to 75 min	6.9km to 10.8km	3,500m nonstop

What is CSS in swimming?

CSS stands for Critical Swim Speed. It is roughly the fastest pace you could hold for about 30 minutes of continuous swimming, and it is the number the 8-week programs use to set every training pace.

How to calculate CSS

Swim a timed 400m and a timed 200m, with full recovery in between. Then:

CSS (metres per second) = 200 ÷ (400m time in seconds minus 200m time in seconds)

Your target pace per 100m = 100 ÷ CSS. Example: a 6:40 400m (400s) and a 3:10 200m (190s) gives 200 ÷ 210 = 0.952 m/s, or about 1:45 per 100m.

Every set in the intermediate and advanced programs is written as CSS plus or minus a few seconds per 100m. Hold CSS+8 means swim 8 seconds per 100m slower than your CSS, and CSS-4 means 4 seconds faster. Easy, threshold and sprint work all come from one test rather than guesswork, and you re-test in week 5 and again in week 8 to see the change.

The beginner program uses effort words and 50m and 100m benchmark swims instead, because a new swimmer's pace changes too quickly for a fixed number to stay accurate.

How a swim session is structured

Every workout on this page follows the same four parts, in the same order. Swim them in order and the session works as intended.

1. Warm up

Start with the warm up listed in your workout and settle into your breathing rhythm. Usually 100m to 400m of easy swimming.

2. Drill set

Give one part of your stroke some attention. Follow the technique cues rather than rushing through the set.

3. Main set

Work through the distances, repetitions and rest intervals in your chosen session. Keep the effort within your ability.

4. Cool down

Finish with the cool down included in the workout. The session timings include this part too.

Swim workout safety: before you start

Consult a healthcare professional before beginning any exercise program, particularly if you have a medical condition or are pregnant. Consider whether your swimming ability suits your environment, take extra caution in open water, choose a supervised facility and never swim alone.

Swimwear for pool training

Eight weeks of training is a lot of chlorine. Salty Johnson swimwear uses REPREVE® recycled performance fabric with chlorine resistance for regular pool sessions. Choose the cut you feel comfortable swimming in, then check the product page for fabric, lining, fit and care details.

Men’s swimwear

Browse swim briefs by waist size, or explore board shorts for the beach and surf.

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Women’s swimwear

Compare one piece swimsuits and bikinis, including the strap style and fit that work for you.

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Keen on matching? Explore Blue Coral across men’s swim briefs, women’s one piece swimsuits and bikinis. Read about our fabric on our sustainability page.

Swim with us on Sunday in Bondi

Salty Sundays is our free community run, swim and coffee in Bondi. No pace requirement, no sign-up fee, nobody gets dropped. It is the easiest way to take your pool fitness into open water with people around you.

Find out about Salty Sundays

Free swim workout FAQs

Are the swim workouts really free?

Yes. All 75 sessions are free to read and use, with no account required. Only the three 8-week program PDFs ask for an email address.

What is the difference between the workouts and the 8-week programs?

The 75 workouts are standalone sessions. Pick one, swim it, done. The 8-week programs are structured training blocks that build week on week, set your paces from a test you do in week 1, include a recovery week, and finish with a timed swim. Program sessions are also longer, because they are built to add up across a week rather than stand on their own.

How long should a swim workout be?

In the 8-week programs, allow about 20 to 35 minutes at beginner, 30 to 50 minutes at intermediate and 45 to 75 minutes at advanced, plus a five minute shoulder routine on deck. The standalone workouts take about 20 to 30, 30 to 45 and 45 to 60 minutes. All of these include the warm up and cool down.

How far should I swim in a session?

The beginner program runs 400m to 850m a session, the intermediate program 1.1km to 2km, and the advanced program 1.9km to 4.3km. The shortest sessions fall in the week 4 recovery week and the taper, and the longest is the milestone swim in week 8.

How many times a week should I swim?

All three programs are built around three swims a week with a day between sessions. Three swims a week for eight weeks beats five swims a week for three weeks and then nothing. Choose a routine you can keep up and recover from.

What does 4 x 50m on 1:15 mean?

It means you swim 50m four times, and you start each one every 75 seconds. The time includes your swim and your rest, so the faster you swim the more rest you get. If a 50m takes you 55 seconds, you rest 20 seconds before the next one.

Are these workouts for a 25m or 50m pool?

They are written for a 25m pool, which is the most common length in Australian public pools. In a 50m pool, swim any 25s as 50s and add 3 to 5 seconds per 100m to each send-off. You turn half as often, which makes the same set slightly harder.

What equipment do I need?

For the 75 workouts, goggles and swimwear. The 8-week programs use a kickboard at beginner, add a pull buoy and fins at intermediate, and add paddles at advanced. Most public pools lend kickboards and pull buoys.

Which program should I choose?

Ability sets your pace, weekly volume sets your level. Pick the program that matches how much you swim now, not how fast you swim. You can always move up after the week 1 test.

Can I use these workouts to train for an ocean swim?

Yes. All three programs teach sighting, the skill of lifting your eyes to spot a buoy without breaking your stroke. The intermediate and advanced programs add fast race starts, surges and swims without push-offs from the wall, because the ocean gives you no walls. Pool fitness transfers to open water, but open water also needs practice in open water.

Why is week 4 an easier week?

It is a planned recovery week and it is not optional. Training load only turns into fitness while you recover from it. Week 4 drops volume by 20 to 25 per cent so weeks 5 to 7 can go harder. It is the week most people skip and the most common reason an eight-week block falls apart.

What does CSS+8 mean in a swim set?

It means swim at 8 seconds per 100m slower than your CSS pace. If your CSS is 1:40 per 100m, CSS+8 is 1:48 per 100m. A minus number means faster than CSS, so CSS-4 is 1:36. On a 50m rep, halve it.

What is inside the free 8-week swim programs?

24 coached sessions with the send-off and pace to hold on every set, a week 1 test with retests in weeks 5 and 8, a 13 drill library, a five minute shoulder routine, a guide to missed sessions and illness, and a log for your numbers. Each program is a 16 page PDF.

What does a drill set do?

Drills focus on one part of your stroke at a time. A catch up drill draws attention to timing at the front of the stroke, while streamline work focuses on your body position as you push off the wall.

How should I care for my swimmers?

Rinse in cool fresh water after each swim and follow the care instructions for your garment. Regular care matters, even with chlorine resistant fabric.