If you need a beginner breathing swim workout, this is a solid place to start. The focus is simple: exhale steadily, turn to air without lifting, and keep your stroke relaxed. You will use side-kick drills for breath control, then swim short repeats that introduce bilateral breathing on an easy effort. If every-3-stroke breathing feels rushed, switch to every 2 strokes, take extra rest, and reset. Smooth rhythm beats forcing it.
Workout
Beginner Breathing Swim Workout (900 yards)
A 900-yard beginner breathing swim workout that improves breath control and introduces bilateral breathing with short repeats.
900 yards30 minBeginnerFitnessfreestyle
Updated 4 months 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鈥檚 for
- New swimmers who lose rhythm when they turn to breathe.
- Adults returning to the pool who want calmer breath control.
- Triathletes adding swim sessions and learning bilateral breathing.
- 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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An 8-week open water swim training plan to build endurance, sighting skills, and calm pacing for open water swims.
Swim Training Plan for Beginners
6 weeks 路 Beginner
A 6-week swim training plan for beginners to build comfort, endurance, and technique.
How to use this workout
Use this beginner breathing swim workout when breath control is the limiter, not fitness. In the drill set, rotate to air with one goggle in and keep a steady exhale. On the 75s, try bilateral breathing (every 3 strokes) only if you can stay relaxed; every-2 is fine when needed. Use the rest to reset and add 10 seconds if breathing gets tight.
Set breakdown
Set 1
Warm-up
1 x 200 yards 路 Rest 30s
Easy swim, long exhale
Effort: Easy (3-4/10)
Set 2
Drill set
6 x 25 yards 路 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 路 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 路 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 a light exhale as soon as your face returns to the water.
- Rotate to breathe with your body and keep one goggle in.
- Keep the kick quiet so your breath control stays steady.
Common mistakes
- Holding the breath, then rushing a big inhale.
- Lifting the head forward instead of rotating to the side.
- Kicking too hard and losing bilateral breathing rhythm.
Coaching tip
Hum softly underwater. The sound helps you exhale continuously and stay calm.
Common mistakes + quick fixes
- Lifting the head to breathe: rotate with the body and keep one goggle in.
- Holding your breath: start exhaling as soon as your face is back in.
- Overkicking: keep the kick light so heart rate and breathing stay calm.
- Forcing bilateral breathing too early: use every-2 breathing first, then test every-3 once your rhythm is steady.
FAQs
How hard should this breathing workout feel?
Easy to moderate. The goal is steady breath control and relaxed timing, not speed.
Can I breathe every two strokes instead of bilateral breathing?
Yes. Use a two-stroke pattern if you feel breathless, then return to bilateral breathing (every 3 strokes) when settled.
Do I need a snorkel for this breath control workout?
No. The drills are built to improve breath control without extra gear.
Can I do this beginner breathing swim workout in a 25 meter pool?
Yes. Keep the same structure and adjust distances to the nearest 25 meters.
How often should I repeat this beginner breathing swim workout?
One or two times per week is enough for most beginners to build rhythm.
Get beginner breathing workouts each week
Join the Pocket Swimmer list for one practical beginner breathing swim workout each week, with simple breath control and bilateral breathing focus. You will also get early access to the app.
This workout is for informational purposes only and is not medical advice.