If you searched for a beginner pace swim workout, you likely want to practice holding the same speed from repeat to repeat. This workout is for swimmers who want predictable pacing without racing. Over 35 minutes you will swim 75s and 50s at a steady tempo, focusing on even splits and relaxed breathing. Keep the effort moderate and avoid surging. You can extend the rest if your pace slips.
Workout
Beginner Pace Swim Workout (1000 yards)
A 1000 yard beginner pace swim workout focused on holding consistent speed.
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 who want steady, repeatable pacing.
- Adults returning to the pool who need a rhythm workout.
- Triathletes who want even splits in training.
- Anyone who prefers controlled effort instead of speed work.
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
Aim for even pacing on every 75 and 50. Use a pace clock or watch to keep the rest consistent. The goal is steady effort with the same stroke count each repeat. If your splits drift, add rest before you speed up.
Set breakdown
Set 1
Warm-up
1 x 200 yards · Rest 30s
Easy swim, smooth breathing
Effort: Easy (3-4/10)
Set 2
Main set
6 x 75 yards · Rest 25s
Even pace, steady rhythm
Effort: Moderate (5-6/10)
Modification: Short on time? Swim 4 x 75 instead of 6.
Bonus: Hold the same split time on every 75.
Set 3
Main set
4 x 50 yards · Rest 20s
Relaxed speed, calm breathing
Effort: Moderate (5/10)
Modification: Add 10 seconds rest if your pace slips.
Bonus: Negative split each 50 without sprinting.
Set 4
Cooldown
1 x 150 yards
Easy choice
Effort: Easy (3/10)
Modifications
Short on time
Reduce the main set to 4 x 75 and keep the rest the same.
Extra recovery
Add 10 seconds of rest between repeats to keep your pace consistent.
Coach notes
Key cues
- Keep the same stroke count each repeat.
- Breathe on the same pattern to lock in rhythm.
- Push off in a tight streamline every wall.
Common mistakes
- Speeding up early and fading later.
- Racing the final 25 instead of holding pace.
- Letting the kick slow down as you get tired.
Coaching tip
Aim for repeatable times instead of one fast repeat. Consistency wins.
Common mistakes + quick fixes
- Surging early: start at a pace you can repeat.
- Changing stroke count: keep the length of the stroke consistent.
- Skipping rest: take full recovery so the pace stays even.
FAQs
How hard should the pace repeats feel?
Moderate effort. You should be able to repeat the same pace on every 75.
What if I cannot hold pace?
Add 10 seconds of rest or reduce the number of repeats.
Should I use a pace clock?
It helps, but you can use a watch timer if needed.
Can I swap the 75s for 50s?
Yes, keep the same rest and focus on even splits.
How often should I do a pace workout?
Once per week is enough for most beginners.
Get pace-focused workouts
Sign up for Pocket Swimmer to receive repeatable sessions that build consistent pacing and aerobic confidence. Weekly workouts and app updates included.
This workout is for informational purposes only and is not medical advice.