Workouts · Time
30-minute swim workouts
Pick a session that fits your time window.
Beginner Breathing Swim Workout (900 yards)
A 900-yard beginner breathing swim workout that improves breath control and introduces bilateral breathing with short repeats.
Beginner Interval Swim Workout (900 yards)
A 900-yard beginner interval swim workout with short repeats, pacing intervals, and consistent rest.
Beginner Kick Swim Workout (800 yards)
An 800-yard beginner kick swim workout to improve kicking technique, leg strength, and body-position control.
Beginner Technique Swim Workout (950 yards)
A 950-yard beginner technique swim workout to improve freestyle technique and stroke efficiency with simple drills and controlled repeats.
Sprint Speed Swim Workout (1200 yards)
A 1,200-yard sprint speed swim workout focused on top-end speed and quality rest between repeats.
Weight Loss Interval Swim Workout (1100 yards)
A 1100 yard weight loss interval swim workout with short repeats and steady rest.
Weight Loss Kick Swim Workout (1000 yards)
A 1000 yard weight loss kick swim workout that raises effort with low-impact legs work.
Weight Loss Steady Swim Workout (1200 yards)
A steady 1200 yard weight loss swim workout that builds aerobic endurance and calorie burn.