Sample Workouts for Our Six-Week Swim Training Plans
These swimming workouts show you a part of the overall training plans
We've created six-week training plans for three different levels of swimmers. This page has a few sample workouts from each level. Each plan is catered to the swimming level described below. Once you've decided which level is right for you, register for a Swim.com USMS Fitness Series event and you'll receive your training plan.
Beginner
Entry-level swimmers who have limited aquatic experience and little to no fitness conditioning. Able to swim 100 yards in about 3 minutes.
Check out our sample workouts
Practice 1
Equipment: fins and pull buoy
Two times through
Swim one length freestyle (1 x 25 free)
Rest 20 seconds
Swim one length freestyle (1 x 25 free)
Rest 20 seconds
Kick one length flutter kick (1 x 25 kick)
Rest 20 seconds
Kick one length flutter kick (1 x 25 kick)
Rest 20 seconds
Pull one length freestyle with buoy between legs (1 x 25 pull)
Rest 20 seconds
Pull one length freestyle with buoy between legs (1 x 25 pull)
Rest 20 seconds
One time through
Swim two lengths freestyle (1 x 50 free)
Total | 14 lengths, 350 yards
Practice 2
Equipment: fins
Four times through
Swim one length freestyle (1 x 25 free)
Rest 20 seconds
Kick one length on your back (1 x 25 kick)
Rest 20 seconds
Swim one length freestyle (1 x 25 free)
Rest 20 seconds
Kick one length on your back (1 x 25 kick)
Rest 20 seconds
One time through
Swim two lengths freestyle (1 x 50 free)
Total | 18 lengths, 450 yards
Practice 3
Equipment: fins (optional)
Four times through
Swim one length freestyle (1 x 25 free)
Rest 20 seconds
Kick one length on your back (1 x 25 kick)
Rest 20 seconds
Swim one length freestyle (1 x 25 free)
Rest 20 seconds
Kick one length on your back (1 x 25 kick)
Rest 20 seconds
One time through
Swim two lengths freestyle (1 x 50 free)
One time through
Swim four lengths freestyle (1 x 100 free)
Total | 22 lengths, 550 yards
Intermediate
Adults who possess a modest level of swimming ability and feel comfortable swimming as a form of exercise. Can swim 100 yards in roughly 2 minutes, 30 seconds.
Check out our sample workouts
Practice 1
Equipment: fins
Four times through
1 x 50 (25 pull / 25 kick) with fins (rest 5 seconds after each)
One time through
4 x 75 swim, descend each 25 (slow, medium, fast)
Swim for 10 minutes (track your progress each time you complete a long continuous swim)
Total | 24 lengths, 600 yards
Practice 2
Equipment: fins
Three times through
1 x 100 (25 pull / 25 swim / 25 kick / 25 swim) with fins
One time through
2 x 75s swim (rest 5 seconds after each)
4 x 25s kick (rest 5 seconds after each)
2 x 75s swim (rest 5 seconds after each)
4 x 25s kick (rest 5 seconds after each)
4 x 25s swim (rest 5 seconds after each)
Total | 36 lengths, 900 yards
Practice 3
Equipment: fins (optional)
Four times through
1 x 75 (25 swim / 25 kick / 25 swim) with fins (rest 5 seconds after each)
One time through
1 x 100 swim (rest 5 seconds after each)
2 x 25s kick (rest 5 seconds after each)
2 x 50s swim (rest 5 seconds after each)
2 x 50s kick (rest 5 seconds after each)
4 x 25s swim (rest 5 seconds after each)
Swim for 10 minutes (track your progress each time you complete a long continuous swim)
Advanced
Adults who have moderate to strong aerobic fitness levels and are capable of swimming freestyle at different speeds during a workout. Can swim 100 yards in 2 minutes or faster.
Check out our sample workouts
Practice 1
Equipment: fins
Four times through
1 x 75 (25 swim / 25 kick / 25 swim) (rest 5 seconds after each)
One time through
1 x 100 swim (rest 5 seconds after each)
2 x 25s kick on back (rest 5 seconds after each)
2 x 50s swim (rest 5 seconds after each)
2 x 50s kick on back (rest 5 seconds after each)
4 x 25s swim (rest 5 seconds after each)
Swim for 10 minutes (track your progress each time you complete a long continuous swim)
Total | 30 lengths, 750 yards
Practice 2
Equipment: fins and buoy
Three times through
1 x 100 (50 pull / 25 kick / 25 swim) with fins (rest 5 seconds after each)
One time through
2 x 100s swim (rest 5 seconds after each)
4 x 25s swim (rest 5 seconds after each)
2 x 25s pull (rest 5 seconds after each)
2 x 50s kick butterfly or breaststroke (rest 5 seconds after each)
6 x 25s swim (rest 5 seconds after each)
1 x 150 freestyle (rest 5 seconds after each)
Total | 42 lengths, 1050 yards
Practice 3
Equipment: fins and buoy
Three times through
1 x 200 (50 swim / 50 kick / 50 pull / 50 swim) with fins (rest 5 seconds after each)
One time through
2 x 100s swim (rest 5 seconds after each)
2 x 25s kick (rest 5 seconds after each)
2 x 75s swim (rest 5 seconds after each)
2 x 25s kick (rest 5 seconds after each)
3 x 50s swim (rest 5 seconds after each)
2 x 50s kick (rest 5 seconds after each)
4 x 25s swim (rest 5 seconds after each)
1 x 450 swim (rest 5 seconds after each)
Total | 74 lengths, 1850 yards
