If you searched for a beginner interval swim workout, you likely want short repeats with predictable rest so you can build consistency. This workout is for new swimmers who want to feel rhythm and confidence on repeatable distances. Over 30 minutes you will alternate short intervals with a simple drill to keep the pace controlled. The goal is steady effort, not sprinting. Add rest if your form slips.
Workout
Beginner Interval Swim Workout (900 yards)
A 900 yard beginner interval swim workout with short repeats and consistent rest.
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
- Beginner swimmers who like short, repeatable distances.
- Adults returning to the pool who want structure and rest.
- Triathletes building consistency with interval work.
- Anyone who wants a predictable workout that stays controlled.
Gear
Must-have
- Swimsuit
- Goggles
Optional
- Kickboard
Introduction
Included in these plans
Beginner Triathlon Swim Training Plan
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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
Keep the intervals consistent and leave on steady rest. Use a pace clock if you have one and aim for even splits on each 50. The 25s are short and controlled, not sprints. Add rest if your form slips.
Set breakdown
Set 1
Warm-up
1 x 200 yards · Rest 30s
Easy swim, smooth exhale
Effort: Easy (3-4/10)
Set 2
Drill set
4 x 25 yards · Rest 20s
Kick on side, rotate to breathe
Effort: Easy (3-4/10)
Modification: No kickboard? Do easy freestyle and focus on rotation.
Bonus: Add a 3-second streamline off the wall each rep.
Set 3
Main set
6 x 50 yards · Rest 25s
Consistent pace, controlled breathing
Effort: Moderate (5-6/10)
Modification: Short on time? Swim 4 x 50 with the same rest.
Bonus: Hold the same split time on all six 50s.
Set 4
Main set
4 x 25 yards · Rest 20s
Build effort each 25
Effort: Moderate (5/10)
Modification: If you feel gassed, keep them all easy instead of building.
Bonus: Finish the last 25 at your fastest controlled pace.
Set 5
Cooldown
1 x 200 yards
Easy choice
Effort: Easy (3/10)
Modifications
Short on time
Remove the final 4 x 25 set and go straight to the cooldown.
Extra rest
Add 10 seconds of rest between 50s to keep the same pace.
Coach notes
Key cues
- Push off in a tight streamline every time.
- Exhale fully underwater to keep the breath calm.
- Keep the same tempo on each repeat.
Common mistakes
- Treating every 50 like a sprint.
- Leaving on short rest before breathing is settled.
- Letting the kick stop on the last repeats.
Coaching tip
Pick one pace that feels sustainable and stick with it across all repeats.
Common mistakes + quick fixes
- Sprint starts: aim for steady, repeatable speed.
- Leaving before you are ready: take the full rest so pace stays smooth.
- Losing streamline: push off tight each wall.
FAQs
How hard should interval repeats feel?
Moderate effort. You should be able to keep the same pace each 50.
What if I only have 20 minutes?
Swim 4 x 50 and skip the final 4 x 25 set.
Can I do this without a pace clock?
Yes. Count to 20-25 seconds for rest or use a watch timer.
Can I replace the 25s with 50s?
Yes, but keep the effort easy so you finish feeling controlled.
How often should I do interval workouts?
Once per week is enough for beginners.
Get interval sessions that feel doable
Join Pocket Swimmer for short, repeatable workouts with clear rest and pacing cues. Weekly updates and early app access included.
This workout is for informational purposes only and is not medical advice.