If you searched for a beginner mixed swim workout, you likely want a session that blends drills and steady swimming for a longer day. This workout is for swimmers who can handle about 40 minutes and want variety without confusion. Over 1200 yards you will alternate drill work, 100s, and 50s to build both skill and endurance. Keep the drills precise and the swims smooth. You can shorten the final set if needed.
Workout
Beginner Mixed Swim Workout (1200 yards)
A 1200 yard beginner mixed swim workout that blends drills and steady endurance work.
1200 yards40 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
1200 yards
Time
40 min
Pool
25 yards
Effort
Easy to Moderate
Who it’s for
- Beginner swimmers ready for a slightly longer workout.
- Adults returning to the pool who want variety and structure.
- Triathletes mixing technique work with steady swims.
- Anyone who likes a blend of drills and endurance.
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 · Beginner
A 6-week swim training plan for beginners to build comfort, endurance, and technique.
How to use this workout
This session blends drills and steady swimming. Keep the drill focus in mind when you move into the 100s and 50s. The pace should feel controlled across the whole workout. If 1200 yards is too long, cut the final set first.
Set breakdown
Set 1
Warm-up
1 x 200 yards · Rest 30s
Easy swim, smooth breathing
Effort: Easy (3-4/10)
Set 2
Drill set
6 x 50 yards · Rest 20s
Single-arm drill, focus on balance
Effort: Easy (3-4/10)
Modification: If single-arm feels awkward, switch to catch-up drill.
Bonus: Alternate arms every 25 to keep both sides even.
Set 3
Main set
4 x 100 yards · Rest 25s
Steady pace, long strokes
Effort: Moderate (5-6/10)
Modification: Short on time? Swim 3 x 100 instead of 4.
Bonus: Hold the same pace for all four 100s.
Set 4
Main set
4 x 50 yards · Rest 20s
Relaxed speed, calm breathing
Effort: Moderate (5/10)
Modification: Add 10 seconds rest if you feel rushed.
Bonus: Descend the 50s while keeping the same form.
Set 5
Cooldown
1 x 100 yards
Easy choice
Effort: Easy (3/10)
Modifications
Short on time
Reduce the drill set to 4 x 50 and keep the main sets the same.
Lower volume
Remove the final 4 x 50 set and go straight to the cooldown.
Coach notes
Key cues
- Treat drills as skill practice, not speed work.
- Hold a long body line on the 100s.
- Keep breathing relaxed on the 50s.
Common mistakes
- Rushing through the drills to finish sooner.
- Changing stroke count every length.
- Skipping the cooldown when tired.
Coaching tip
Pick one skill from the drill set and carry it into the main set.
Common mistakes + quick fixes
- Treating drills as sprints: slow down and feel the skill.
- Changing pace every set: keep a steady rhythm throughout.
- Skipping the last set: shorten it, but keep some finish work.
FAQs
How hard should this mixed workout feel?
Moderate effort. The goal is steady pacing, not speed.
Can I swap the drills?
Yes. Use any simple drill that helps you feel balanced and long.
What if 1200 yards is too long?
Skip the final 4 x 50 or reduce the 100s to 3 reps.
Can I do this in a 25 meter pool?
Yes. Keep the same structure and adjust to the nearest 25 meters.
How often should I repeat this workout?
Once per week is a good fit for most beginners.
Get balanced swim workouts
Join Pocket Swimmer for mixed sessions that combine drills and endurance in a clear, repeatable format. Weekly emails and early app access included.
This workout is for informational purposes only and is not medical advice.