If you searched for a beginner breathing swim workout, you likely want a session that calms your breath and keeps you from gasping. This workout is for new swimmers, adults returning to the pool, and triathletes who feel out of rhythm when they breathe. Over 30 minutes you will practice side-kick drills and steady repeats that make each breath feel smoother. If breathing feels panicky, take extra rest and shorten the repeats. You can build confidence at any pace.
Workout
Beginner Breathing Swim Workout (900 yards)
A 900 yard beginner swim workout that builds a relaxed breathing rhythm with short repeats.
900 yards30 minBeginnerFitnessfreestyle
Updated about 1 month agoAWBy Austin Witherow
Workout at a glance
Quick snapshot of the session so you can decide if it fits today.
Distance
900 yards
Time
30 min
Pool
25 yards
Effort
Easy to Moderate
Who it’s for
- New swimmers who feel out of rhythm when they breathe.
- Adults returning to the pool who want calmer breathing.
- Triathletes adding swim sessions and working on breath control.
- Anyone who wants a relaxed session focused on breathing timing.
Gear
Must-have
- Swimsuit
- Goggles
Optional
- Kickboard
- Pull buoy
Introduction
Included in these plans
Beginner Triathlon Swim Training Plan
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Open Water Swim Training Plan
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Swim Training Plan for Beginners
6 weeks · Beginner
A 6-week swim training plan for beginners to build comfort, endurance, and technique.
How to use this workout
Keep the focus on breathing rhythm, not speed. During the drill set, rotate to keep one goggle in the water and exhale slowly. On the 75s, stay relaxed and use the rest to reset your breath. Add extra rest if your breathing feels tight.
Set breakdown
Set 1
Warm-up
1 x 200 yards · Rest 30s
Easy swim, long exhale
Effort: Easy (3-4/10)
Set 2
Drill set
6 x 25 yards · Rest 20s
Side-kick breathing, one goggle in
Effort: Easy (3-4/10)
Modification: If side-kick is tough, swim 25s single-arm with a slow breath.
Bonus: Hold a gentle exhale for the full length before you inhale.
Set 3
Main set
4 x 75 yards · Rest 25s
Breathe every 3 strokes
Effort: Moderate (5-6/10)
Modification: Use a 2-stroke breathing pattern if you feel rushed.
Bonus: Swim the last two 75s with perfect bilateral rhythm.
Set 4
Main set
4 x 50 yards · Rest 20s
Smooth, even effort
Effort: Moderate (5/10)
Modification: Add 10 seconds of rest if your breathing falls apart.
Bonus: Count strokes and keep the same number each 50.
Set 5
Cooldown
1 x 50 yards
Easy choice
Effort: Easy (3/10)
Modifications
Short on time
Skip the final 4 x 50 set and go straight to the cooldown.
Breathing reset
Use 2-stroke breathing on the main set and add 10 seconds rest.
Coach notes
Key cues
- Start exhaling as soon as your face is in the water.
- Rotate the head with the body, keeping one goggle in.
- Keep the kick light so your breathing stays relaxed.
Common mistakes
- Holding the breath and then rushing the inhale.
- Lifting the head instead of rotating to breathe.
- Overkicking and spiking heart rate too early.
Coaching tip
Try a soft hum underwater to keep the exhale steady and controlled.
Common mistakes + quick fixes
- Lifting the head to breathe: rotate with the body and keep one goggle in.
- Holding your breath: exhale gently the whole length.
- Overkicking: keep the kick light so breathing stays calm.
FAQs
How hard should this breathing workout feel?
Easy to moderate. The goal is calm, steady breathing, not speed.
Can I breathe every two strokes?
Yes. Use a two-stroke pattern if you feel breathless, then try bilateral breathing later.
Do I need a snorkel for this workout?
No. The drills are designed to build breathing control without extra gear.
Can I do this in a 25 meter pool?
Yes. Keep the same structure and adjust distances to the nearest 25 meters.
How often should I repeat it?
One or two times per week is enough to build rhythm.
Get breathing-friendly sessions
Sign up for the Pocket Swimmer list to get weekly workouts that build calm breathing and steady rhythm. You will also get early access to the app.
This workout is for informational purposes only and is not medical advice.