If you searched for a swim workout for beginners, you likely want a simple session that builds comfort without feeling overwhelming. This workout is made for new swimmers, adults returning to the pool, and anyone who can swim a length but wants a clear structure and calm pacing. Over 25 minutes you will practice relaxed breathing, steady repeats, and short drills that make each length feel more controlled. If you are brand new to water, start with safety lessons first. If you can swim a length and want a repeatable routine, this is a great place to begin.
Workout
Swim Workout for Beginners (800 yards)
A beginner-friendly 800 yard swim workout that builds comfort, breathing rhythm, and steady pacing.
800 yards25 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
800 yards
Time
25 min
Pool
25 yards
Effort
Easy to Moderate
Who it’s for
- Adult beginners who can swim one length but want a simple workout.
- Former swimmers returning to the pool after time away.
- Triathletes or gym athletes adding swimming for the first time.
- Anyone who wants a calm, repeatable 25-minute session.
Gear
Must-have
- Swimsuit
- Goggles
Optional
- Kickboard
- Pull buoy
Introduction
How to use this workout
Each card is one block of the session. Swim the sets in order, keep the rest short but steady, and focus on smooth breathing. If you feel rushed, add 5 to 10 seconds of rest instead of speeding up. Your goal is to finish each set feeling controlled, not exhausted.
Set breakdown
Set 1
Warm-up
1 x 200 yards · Rest 30s
Easy swim, relaxed breathing
Effort: Easy (3-4/10)
Set 2
Drill set
4 x 25 yards · Rest 20s
Catch-up drill, focus on long strokes
Effort: Easy (3-4/10)
Modification: If drills feel tricky, swim easy freestyle instead.
Bonus: Try fingertip drag on the last 2 reps to feel a longer reach.
Set 3
Main set
4 x 50 yards · Rest 25s
Steady pace, exhale underwater
Effort: Moderate (5-6/10)
Modification: Short on time? Do 3 x 50 with the same rest.
Bonus: Descend each 50 slightly faster while keeping the same stroke count.
Set 4
Skill set
4 x 25 yards · Rest 20s
Kick with board, relaxed ankles
Effort: Easy (3/10)
Modification: No kickboard? Swim easy freestyle and keep the kick relaxed.
Bonus: Hold a tight streamline off the wall before each kick length.
Set 5
Cooldown
1 x 200 yards
Easy choice, reset breathing
Effort: Easy (3/10)
Coach notes
Key cues
- Exhale underwater so breathing feels easy at the surface.
- Keep the kick relaxed and small, not fast or wide.
- Stretch the stroke forward before you pull.
Common mistakes
- Starting too fast on the main set and fading early.
- Lifting the head to breathe instead of rotating.
- Skipping the drill set that helps body position.
Coaching tip
Pick one cue for the whole workout. For example, focus on long strokes for every repeat. Small improvements add up faster than trying to fix everything at once.
Common mistakes + quick fixes
- Starting too fast: slow the first 50 and finish stronger.
- Holding breath: exhale underwater and breathe early.
- Skipping drills: keep the drill set short but consistent.
FAQs
How hard should this swim workout feel?
Mostly easy with a short moderate main set. You should finish feeling like you could swim more.
Can I do this workout if I am brand new to swimming?
If you can swim one length comfortably, yes. If not, start with water safety lessons first.
What if I only have 20 minutes?
Use the short version and reduce the main set to 3 x 50.
Can I do this in a 25 meter pool?
Yes. Keep the structure the same and adjust distances to the nearest 25 meters.
How often should I repeat this workout?
Two or three times per week is enough to build comfort and consistency.
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This workout is for informational purposes only and is not medical advice.