If you searched for a weight loss swim workout with intervals, you likely want short repeats that keep effort up without burnout. This workout is designed for beginners who want structure and a little intensity. Over 1100 yards you will swim 50s on steady rest, then finish with easy kick work and a long cooldown. The goal is repeatable pace, not sprinting, so you can finish feeling strong and ready to come back.
Workout
Weight Loss Interval Swim Workout (1100 yards)
A 1100 yard weight loss interval swim workout with short repeats and steady rest.
1100 yards30 minBeginnerWeight Lossfreestyle
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
1100 yards
Time
30 min
Pool
25 yards
Effort
Easy to Moderate
Who it’s for
- Swimmers who want higher effort without long sets.
- Adults returning to the pool who like clear structure.
- Triathletes adding short intervals for fitness and calorie burn.
- Anyone who prefers repeatable distances with built-in rest.
Gear
Must-have
- Swimsuit
- Goggles
Optional
- Kickboard
- Pull buoy
Introduction
Included in these plans
How to use this workout
Leave on consistent rest for the 50s and aim for even pacing. Use the drill set to reset technique before the faster repeats. If you cannot hold the same speed, add rest before you try to go faster.
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
Side kick drill, focus on balance
Effort: Easy (3-4/10)
Modification: Swap for easy freestyle if needed.
Bonus: Breathe every 3 strokes on the last two reps.
Set 3
Main set
8 x 50 yards · Rest 20s
Fast but smooth, keep form steady
Effort: Moderate (5-6/10)
Modification: Do 6 x 50 if you need extra rest.
Bonus: Descend every 2 reps slightly faster.
Set 4
Skill set
4 x 25 yards · Rest 20s
Kick with board, light kick
Effort: Easy (3/10)
Modification: No board? Easy freestyle with steady kick.
Bonus: Hold streamline off the wall before each rep.
Set 5
Cooldown
1 x 300 yards
Easy choice, reset breathing
Effort: Easy (3/10)
Modifications
Short on time
Swim 6 x 50 instead of 8 and keep the same rest.
Extra rest
Add 10 seconds of rest if you cannot hold the same pace.
Coach notes
Key cues
- Push off in a tight streamline every wall.
- Keep breathing relaxed even when effort rises.
- Hold the same stroke count for each 50.
Common mistakes
- Sprinting the first 50 and fading.
- Leaving before breathing settles.
- Letting the kick stop on the last repeats.
Coaching tip
Pick one pace you can repeat and stick with it. Consistency beats one fast rep.
Common mistakes + quick fixes
- Going out too fast: start at a pace you can repeat for all 50s.
- Skipping rest: take the full rest so form stays clean.
- Tensing the shoulders: keep the recovery loose and relaxed.
FAQs
How hard should the 50s feel?
Moderate effort. You should be able to repeat the same pace each time.
Can I do this without a pace clock?
Yes. Count your rest or use a watch timer.
Is this good for weight loss?
Intervals help raise effort while keeping the session short and consistent.
Can I swap the 50s for 25s?
Yes, but keep the effort controlled and keep the same rest.
How often should I do interval workouts?
Once per week is enough for most beginners.
Get interval-friendly weight loss workouts
Join the Pocket Swimmer list for short, repeatable sessions that keep effort high without burnout. Weekly workouts and early app access included.
This workout is for informational purposes only and is not medical advice.