Beginner Swim Workouts: The Best Starting Point for Swimming Laps
/Learning to swim for fitness can feel overwhelming — especially if it’s your first time swimming laps for beginners.
Maybe you’re wondering:
What’s a good beginner swim workout?
How long should I swim?
How do I build endurance without getting exhausted?
As a coach, I’ve guided hundreds of athletes through their first beginner swimming workouts. And here’s what I always say: Start small. Swim often. Focus on technique.
This guide will give you a beginner swim workout plan designed to help you build confidence, improve endurance, and make swimming a part of your fitness routine.
Why Swimming Is the Ultimate Beginner Workout
Swimming workouts for beginners offer benefits that few other sports can match:
Low-impact on joints
Full-body strength and cardio
Improves mobility and flexibility
Relieves stress and tension
Beginner-friendly at any age
Plus, swimming is a skill for life. It’s never too late to start.
What You Need for Beginner Swimming Workouts
Before starting your beginner swim workout, grab the essentials:
Swim goggles (anti-fog if possible)
Swim cap (optional)
Fins (for drills)
Paddles (optional for technique and strength)
Water bottle (yes, you’ll still sweat in the pool)
Before starting your beginner swim workout, make sure your swim bag is packed with the right gear. Check out my guide to 5 Swim Bag Essentials Every Swimmer Needs to stay organized and ready for the pool.
Swimmer Discount
Save on gear and training essentials – just for swimmers.
Tips for Swimming Laps for Beginners
When starting swimming workouts for beginners, here’s what matters most:
1. Go Slow
Swimming is technical. Focus on breathing, balance, and relaxed movements.
2. Rest Often
A beginner swimming workout should never be non-stop. Rest between lengths as needed to reset your mind and body.
3. Focus on Technique
Speed comes later. Start by mastering:
Exhaling underwater
Streamlined body position
Smooth, controlled strokes
If you're not comfortable staying afloat for long periods, learning to tread water is a critical skill. Here’s a full breakdown of How to Tread Water Like a Pro to boost your confidence and safety in the water.
Beginner Swim Workout (Total: 400-600 yards)
This beginner lap swim workout is designed for true beginners swimming laps for the first time.
Warm-Up (5-10 minutes)
2 x 25 yards easy swim (freestyle or backstroke)
2 x 25 yards kick with board (any stroke)
Rest 30 seconds between each
Focus: Relax, breathe, and warm up muscles.
As you build endurance in the pool, adding dryland training can accelerate your progress. My Dryland Workouts for Swimmers are designed to improve strength, mobility, and injury prevention — perfect for beginners and advanced swimmers alike.
Technique Drills (10 minutes)
Repeat twice:
2 x 25 yards single arm drill (alternate arms)
Embed - https://youtu.be/6YjpU4fKqCA
2 x 25 yards catch-up drill (hands meet in front)
Embed - https://youtu.be/83eNurfDTfE
Rest 30-45 seconds between each
Focus: Balance, rotation, and smooth arm recovery.
Main Set (15 minutes)
Choose based on fitness level:
Option 1: 8 x 25 yards swim (rest 30 seconds)
Option 2: 4 x 50 yards swim (rest 45 seconds)
Use freestyle or any stroke that feels good.
Cool Down (5 minutes)
2 x 25 yards easy swim (any stroke)
2 x 25 yards gentle kick with board
Focus: Recover, long strokes, deep breathing.
| Week | Goal Distance | Workout Focus |
|---|---|---|
| 1 | 400 yards | Technique + Rest as Needed |
| 2 | 500 yards | Improve Breathing & Endurance |
| 3 | 600 yards | Add Longer Swim Intervals |
| 4 | 800+ yards | Build Consistency & Confidence |
Basic Dryland Exercises for Beginner Swimmers
Swimming starts in the pool — but real progress happens with dryland training too.
Dryland workouts for swimmers help beginners improve strength, flexibility, and injury prevention — especially for the muscles that support good swimming technique.
Here’s a great video that covers Basic Dryland Exercises for Beginner Swimmers you can do at home:
For a structured dryland program built specifically for swimmers of all levels, check out my Dryland Workouts for Swimmers.
Easy Swim Workouts for Beginners (Alternative Plans)
Want more variety in your swim workouts for beginners?
Here are 3 additional beginner swim workouts you can try.
Beginner Swim Workout #1: Technique Focus
- 4 x 25 yards easy swim
- 4 x 25 yards single arm drill
- 4 x 25 yards catch-up drill
- 4 x 25 yards freestyle swim
Rest 30 seconds between each.
Beginner Swim Workout #2: Endurance Builder
- 2 x 50 yards swim (rest 45 seconds)
- 4 x 25 yards swim (rest 30 seconds)
- 2 x 50 yards swim (rest 45 seconds)
Beginner Swim Workout #3: Mixed Strokes
- 2 x 25 yards freestyle
- 2 x 25 yards backstroke
- 2 x 25 yards breaststroke
- 2 x 25 yards freestyle
What Makes a Good Beginner Swim Workout?
Here’s my coaching checklist for a beginner swimming workout that works:
Short distances (25s and 50s)
Frequent rest
Focus on breathing control
Technique drills included
Slow, easy pace
Total swim time of 20-40 minutes
Common Mistakes in Beginning Swimming Workouts
Avoid these beginner pitfalls:
Swimming too fast
Skipping warm-up
Holding your breath
Poor body position
No structure or plan
Final Advice for Beginner Swimmers
Your first beginner swim workouts are about learning, not racing.
I’d rather see you swim 400 yards with good technique than 1000 yards exhausted and sloppy.
Start simple. Swim often. Get comfortable in the water.
Train Daly Coaching for Beginners
If you want a personalized beginner swim training plan — built for your goals and fitness level — I can help.
We offer:
Looking for a personalized swim workout plan or one-on-one coaching to help you swim smarter and get faster? Explore my Swim Coaching Options and take your swimming to the next level — whether you’re training for fitness or your first race.
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If you're new to swimming, start with 4-8 laps (100-200 yards) and gradually increase. A good beginner swim workout is usually 400-600 yards total, with plenty of rest between laps.
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As a beginner, start by focusing on floating, breathing, and relaxed strokes like freestyle or backstroke. Practice short distances (25 yards), rest often, and focus on smooth movements in the water.
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Swimming for exercise as a beginner is all about pacing. Use simple workouts like 4 x 25 yards with rest, practice different strokes, and mix in kicking drills to build endurance and strength without overexertion.
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A beginner swim workout should last between 20-40 minutes total, including warm-up, drills, main set, and cool-down. Keep swim intervals short with rest between sets.
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A good beginner swim workout includes:
Warm-up: 2 x 25 yards easy swim
Drills: 4 x 25 yards technique drills
Main Set: 4 x 25 yards swim or 2 x 50 yards swim
Cool Down: 2 x 25 yards easy swim
Total distance: 400-600 yards. -
A beginner typically takes 40-60 minutes to swim a mile (1650 yards), depending on rest time and technique. Start with shorter distances and gradually build up to a mile over several weeks.
Looking for a beginner swim workout plan to help you get started in the pool? This guide is designed for entry-level swimmers who want to build confidence, improve technique, and swim laps for fitness. You'll learn the best swim workouts for beginners, how many laps to swim, how long your workout should be, and essential tips for swimming workouts for beginners. Plus, get access to helpful videos on flutter kick technique and dryland exercises for swimmers. Whether you're swimming for exercise or training for your first race, this beginner swimming workout plan will help you swim smarter and stronger.