If you searched for a beginner endurance swim workout, you likely want longer repeats without feeling overwhelmed. This workout is for swimmers who can hold a steady pace and want to extend their comfort. Over 35 minutes you will build aerobic endurance with 100s and 50s that stay smooth and controlled. Take the rest as written and focus on even pacing. You can dial it down by adding rest if needed.
Workout
Beginner Endurance Swim Workout (1000 yards)
A 1000 yard beginner endurance swim workout with longer repeats and steady pacing.
1000 yards35 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
1000 yards
Time
35 min
Pool
25 yards
Effort
Easy to Moderate
Who it’s for
- Beginner swimmers ready for longer repeats.
- Adults returning to the pool who want aerobic endurance.
- Triathletes building a steady swim base.
- Anyone who wants a longer, consistent session without racing.
Gear
Must-have
- Swimsuit
- Goggles
Optional
- Pull buoy
Introduction
Included in these plans
Beginner Triathlon Swim Training Plan
8 weeks · Beginner
An 8-week beginner triathlon swim training plan to build endurance, pacing, and open-water confidence for sprint or Olympic races.
Open Water Swim Training Plan
8 weeks · Beginner
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 · Beginner
A 6-week swim training plan for beginners to build comfort, endurance, and technique.
How to use this workout
Swim the 100s at a steady, repeatable pace. The goal is consistency, not speed. Use the rest to keep your breathing calm and your stroke long. If the last 100 feels too hard, add rest or drop one repeat.
Set breakdown
Set 1
Warm-up
1 x 200 yards · Rest 30s
Easy swim, smooth exhale
Effort: Easy (3-4/10)
Set 2
Main set
3 x 100 yards · Rest 25s
Steady pace, long strokes
Effort: Moderate (5-6/10)
Modification: If you are building up, do 2 x 100 instead of 3.
Bonus: Hold the same split time on every 100.
Set 3
Main set
4 x 50 yards · Rest 20s
Smooth and relaxed
Effort: Moderate (5/10)
Modification: Add 10 seconds of rest if you feel rushed.
Bonus: Descend the 50s slightly faster while staying smooth.
Set 4
Main set
2 x 100 yards · Rest 25s
Even pacing, calm breathing
Effort: Moderate (5-6/10)
Modification: Short on time? Swim 1 x 100 and move on.
Bonus: Swim the second 100 with a slightly longer stroke count.
Set 5
Cooldown
1 x 100 yards
Easy choice
Effort: Easy (3/10)
Modifications
Short on time
Skip the final 2 x 100 and move to the cooldown.
Extra rest
Add 10 seconds of rest to every repeat to keep form steady.
Coach notes
Key cues
- Keep the same breathing pattern on every repeat.
- Count strokes to stay steady and relaxed.
- Let the shoulders stay loose on the finish.
Common mistakes
- Starting the first 100 too fast and fading.
- Changing rhythm on each repeat.
- Skipping the streamline off the wall.
Coaching tip
Aim for the same split time on every 100. Consistency builds endurance faster than one fast repeat.
Common mistakes + quick fixes
- Starting too fast: pick a pace you can hold for every 100.
- Changing breathing patterns: keep the same rhythm each repeat.
- Skipping cooldown: finish easy so your breathing resets.
FAQs
How hard should this endurance workout feel?
Moderate effort. You should be able to repeat the 100s without fading.
What if I cannot hold the 100s yet?
Do 2 x 100 or switch to 4 x 50 with the same rest.
Is it okay to take more rest?
Yes. Add 5 to 15 seconds so you can keep good form.
Can I do this in a 25 meter pool?
Yes. Keep the structure and adjust distances to the nearest 25 meters.
How often should I repeat this workout?
Once or twice per week is enough to build endurance.
Get endurance-building workouts
Sign up for Pocket Swimmer to get steady aerobic sessions and progressions you can repeat. You will also get early access to the app.
This workout is for informational purposes only and is not medical advice.