If you searched for a weight loss swim workout, you probably want a steady session that burns calories without feeling exhausting. This workout is built for beginner swimmers and adults returning to the pool who want consistent aerobic work. Over 1200 yards you will swim controlled 100s with short rest so the heart rate stays up while your breathing stays calm. The focus is steady pacing, long strokes, and a repeatable routine you can use week after week.
Workout
Weight Loss Steady Swim Workout (1200 yards)
A steady 1200 yard weight loss swim workout that builds aerobic endurance and calorie burn.
1200 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
1200 yards
Time
30 min
Pool
25 yards
Effort
Easy to Moderate
Who it’s for
- Swimmers starting a weight loss routine who want steady aerobic work.
- Adults returning to the pool and looking for low-impact cardio.
- Triathletes building base fitness with consistent pacing.
- Anyone who wants a repeatable calorie burn session without sprints.
Gear
Must-have
- Swimsuit
- Goggles
Optional
- Kickboard
- Pull buoy
Introduction
Included in these plans
How to use this workout
Swim the sets in order and keep the main set at a pace you can repeat. Use the rest to settle your breathing, then leave again on time. The goal is steady effort with smooth strokes, not speed. If your form slips, add a little rest instead of pushing harder.
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 50 yards · Rest 20s
Catch-up drill, long strokes
Effort: Easy (3-4/10)
Modification: Swim easy freestyle if drills feel awkward.
Bonus: Add fingertip drag on the last 2 reps.
Set 3
Main set
4 x 100 yards · Rest 20s
Steady pace, smooth breathing
Effort: Moderate (5-6/10)
Modification: Short on time? Do 3 x 100.
Bonus: Try to keep the same stroke count each 100.
Set 4
Skill set
4 x 25 yards · Rest 20s
Kick with board, relaxed ankles
Effort: Easy (3/10)
Modification: No board? Easy freestyle with steady kick.
Bonus: Hold a tight streamline off each wall.
Set 5
Cooldown
1 x 300 yards
Easy choice, reset breathing
Effort: Easy (3/10)
Modifications
Short on time
Reduce the main set to 3 x 100 and keep the rest the same.
Lower impact
Add 10 to 15 seconds of rest so breathing stays calm.
Coach notes
Key cues
- Keep the stroke long and quiet through the water.
- Exhale underwater so breathing stays relaxed.
- Hold a light kick to keep hips high.
Common mistakes
- Starting the 100s too fast and fading.
- Holding the breath and rushing the inhale.
- Skipping the cooldown when tired.
Coaching tip
Pick a sustainable pace and repeat it for every 100. Consistency drives progress.
Common mistakes + quick fixes
- Rushing the first 100: start smooth and keep the same pace each repeat.
- Breath holding: begin a slow exhale as soon as your face is in the water.
- Overkicking: relax the legs to keep the heart rate steady.
FAQs
How hard should this workout feel?
Mostly moderate. You should be able to hold a steady pace the whole time.
How often should I do steady swims for weight loss?
Two or three times per week is a good starting point.
Can I do this in a 25 meter pool?
Yes. Keep the structure and adjust distances to the nearest 25 meters.
Is this enough for weight loss on its own?
It helps build aerobic volume, but results improve most with consistent training and nutrition.
Can I use fins?
Yes, but keep the effort easy so the pace stays steady.
Get steady weight loss swims
Join the Pocket Swimmer list for weekly aerobic workouts that fit busy schedules. You will get short sessions, clear pacing cues, and early access to the app.
This workout is for informational purposes only and is not medical advice.