Free swim workouts for every level
Seventy five free swim workouts, written by a former competitive swimmer and squad coach, and tested in Australian pools. Beginner sessions start at 500m. Advanced sessions run to 2.5km. Every workout gives you a warm up, a drill set, a main set, and a cool down, with distances, rest intervals and technique cues.
No signup. No app. Screenshot it, take it to the pool, swim it.
Pick your level
Beginner swim workouts (500m to 600m)
Built for swimmers who can complete 100m freestyle without stopping but are not yet swimming regularly. Focus is body position, breathing rhythm and building comfort over distance. Sessions take roughly 20 to 30 minutes.
Browse 25 beginner swim workouts
Intermediate swim workouts (1km to 1.2km)
For swimmers training two or three times a week who want to build pace and stamina. Introduces drill work, timed intervals and controlled rest. Sessions take roughly 30 to 45 minutes.
Browse 25 intermediate swim workouts
Advanced swim workouts (1.8km to 2.5km)
Squad level sessions for experienced swimmers. Sprint sets, medley work, breath hold, streamline off the wall and short rest intervals. Sessions take roughly 45 to 60 minutes.
Browse 25 advanced swim workouts
What swimmers wear for these sessions
Chlorine is what kills swimwear. Standard polyester and nylon lose elasticity and colour within weeks of regular pool use, which is why most people replace their bathers every season. Salty Johnson swimwear is cut from REPREVE recycled performance fabric, which is chlorine resistant and holds shape and colour through a full season of lap swimming.
For men
Swim briefs give the least drag and the fewest distractions over a long set. Sized by waist measurement, fully lined, rated UPF50+.
Shop men's swim briefs or shop board shorts
For women
One-pieces are the practical choice for lap work: no re-tying, no adjusting mid set, removable padding as standard. If you prefer a two piece, choose a fixed strap style over a string triangle.
Shop women's one-piece swimsuits or shop bikinis
The most secure style we make for lap swimming
Blue Coral uses fixed shoulder straps and a tie back rather than a string triangle, so it stays put through tumble turns and push offs without needing adjustment between sets. It comes as a women's one-piece, a women's bikini, and men's swim briefs in the same print.
Frequently asked questions
How often should I swim to improve?
Two to three sessions a week is enough to build measurable aerobic fitness and technique. Consistency matters more than distance. Three 600m sessions a week will improve you faster than one 2km session.
How long does a swim workout take?
Beginner sessions take 20 to 30 minutes, intermediate 30 to 45 minutes, and advanced 45 to 60 minutes, including warm up and cool down.
What does a drill set do?
Drills isolate one part of the stroke so you can fix it without thinking about everything at once. Catch up drill builds a longer, more patient front end. Streamline work off the wall converts push offs into free distance.
Does chlorine really wreck swimwear?
Yes. Chlorine breaks down elastane, which is what gives swimwear its stretch and recovery. Once elastane degrades, the garment goes slack and will not return to shape. Rinsing in cold fresh water immediately after every swim is the single most effective thing you can do to extend the life of any swimsuit.
Are these workouts free?
Yes. All 75 sessions are free to read and use, with no account required.
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.