16 Swim Workouts For Every Level And Goal

Plus, swimming really makes a splash when it comes to revving your heart rate: You use every major muscle groups in each stroke you take, from your arms to your core to your legsall without extreme impact on the joints. People who suffer from injuries or have conditions like arthritis or multiple sclerosis will benefit from this form of exercise, because of that no-impact factor, says Russell.

How to get started with swim workouts

If youre fresh to the swim scene, start with core stability to practice for your pool performance, says Cameron Martinez, personal trainer and swim instructor at New York Health and Racquet Club . You need a strong core to hold your body up in the water and maintain that straight line from shoulders to ankles. If your core is weak, your hips will like droop, making it hard to stay afloat.

To build up strength, aim to hold forearm and side planks , as well as hollow holds, for 30 to 60 seconds. Squats and deadlifts will also help you to build the strength you need in your legs to kick through each stroke, he adds.

When you feel like you've adequately strengthened your core, take it to the pool and swim for as long as you can, and rest for as long as you need, says Russell. Its all about taking it at your own pace. As soon as you can swim for 20 minutes without stopping, youre ready for a full-on workout.

You didnt learn to ride a bicycle overnight, but once you learned you never lost the skillswimming is the same way, says Russell. Set goals for yourself and surround yourself with people or an instructor who will keep you accountable.

A common mistake people make as soon as they hit the water: breaking form. If the middle of the body (or the core) sags or the feet start to ride low, youre going to increase resistance or drag, which will slow you down and waste energy, says Russell. You want to be as straight and streamlined in the water as possible.

Proper breathing technique also makes big waves in how well you swim. Russell suggests practicing breathing by holding onto a kickboard and doing flutter kicks with the feet. As you move the legs, turn your head to the side to inhale through your nose, then exhale with your face in the water.

Dont forget to alternate which side you turn your head to breathe, so you avoid any imbalances in the body, says Martinez.

Finally, note that you should rotate your entire body with each stroke. A lot of people think you need to stay flat on your stomach, but you should be rotating as you move, Martinez says. The entire body shoulders and hipsshould be connected and roll to the side as one arm extends, and then roll to the other. Meanwhile, the head stays put and you look toward the bottom of the pool.

When youre ready to make a full stroke, jump into these 16 workouts designed by three swim pros. Each one offers a different plan to please every fitness level (beginner, intermediate, and advanced) and any exercise goal (from strength-building to endurance-enhancement). Pick what fits your needs, then dive on into the fun routine that gets you fit. (Not ready to actually swim yet? Dont worry, workouts 1416 below are more aqua aerobics-inspired so you can still get your sweat on in the water.)

Swim workouts for every level

Keep in mind that most pools span 25 yards in length. One full lap (down and back) typically equals 50 yards. Remember your strong stroke form and efficient breathing as you go!

1. THE GET-USED-TO-THE-WATER WORKOUT

Martinez created this workout to help anyone who's easing in to swimming. You wont spend big chunks of time on your stroke, but rather get used to what it feels like to push through approachable distances. Let this help you get comfortable moving in H2O, before you turn it up a notch.

8 x 25 yards flutter kick with board with 15 seconds rest
4 x 50 yards alternate laps of freestyle (odds) and backstroke (evens) with 20 seconds rest
8 x 25 yards alternate sprint kicks (odds) and easy kicks (evens) with 10 seconds rest in between laps
60 seconds rest
8 x 25 yards freestyle with 15 seconds rest in between laps
4 x 50 yards freestyle with 20 seconds rest in between laps
8 x 25 yards alternating sprint freestyle (odds) and easy backstroke (evens) with 10 seconds rest in between laps

2. BEGINNER 30-MINUTE DISTANCE WORKOUT

If youre not used to swimming long distances, but you feel strong in the water, this workout is for you. Martinez offers easy freestyle and kicking intervals to help you increase your distance.

4 x 25 yards freestyle with 15 seconds rest in between laps
8 x 50 yards fast kick with 20 seconds rest in between laps
4 x 25 yards freestyle with 15 seconds rest in between laps
1 min rest
4 x 25 yards freestyle with 15 seconds rest in between laps
6 x 100 yards alternating easy freestyle (odds) and hard freestyle (evens) with 30 seconds rest
4 x 25 yards freestyle with 15 seconds rest

3. BEGINNERS GUIDE TO SWIM HIIT

This high-intensity interval workout from Russell will get your heart rate up and build muscle. Its perfect for a beginner because it combines both swimming and weights, giving the beginner swimmer a total-body workout, while focusing on only the freestyle stroke, Russell says. Take rest as you need it but keep pushing when you can. You will need a kickboard, pull buoyor a figure 8-shaped foam tool that you put between your legs to work your arms moreand aqua weights for this workout. If you dont have em, skip em.

Warm up with easy freestyle swimming for two to five minutes. (Optional: Use a kickboard every other lap.)

25 yards freestyle at medium pace
40 second rest
2 x 25 yards freestyle at hard pace with 30 second rest in between laps
2 x 25 yards kicking with board at hard pace with 35 second rest in between laps
25 yards freestyle easy with pull buoy
30 second rest
2 x 25 yards freestyle hard with pull buoy with 40 second rest in between laps
25 yards freestyle easy
30 second rest
2 x 25 yards freestyle hard with 45 second rest in between laps
25 yards freestyle medium
40 second rest
2 x 25 yards freestyle hard with 30 second rest in between laps
25 yards freestyle easy
50 yards walking lunges in pool, with weights starting at your side and lifting up to shoulder height for a forward raise at the top of each lunge (begin with foam weights, then move up in one pound increments as you get stronger)
30 second rest
40 seconds high knees in place
50 yards walk backward and use aqua weights for shoulder press (straight overhead, palms face each other)
30 second rest
40 seconds squat with biceps curl
30 second rest
40 seconds squat with tricep extension
30 second rest
40 second squat with rows
30 second rest
40 seconds high knees in place
60 second rest
Repeat from the lunges for 2-3 rounds.

4. INTERMEDIATE SPRINT WORKOUT FOR LONGER DISTANCES

Focus on pushing your pace through longer builds and fast sprints, and using the rest periods to your advantage.

6 x 50 yards flutter kick on board with 20 seconds rest in between laps
3 x 100 yards alternating freestyle (odds) and backstroke (evens) with 30 seconds rest in between laps
6 x 50 yards alternating sprint kick (odds) and easy kick (odds) with 15 seconds rest in between laps
1 min rest
6 x 50 yards freestyle with 20 seconds rest in between laps
3 x 100 yards freestyle with 30 seconds rest in between laps
6 x 50 yards alternating sprint freestyle (odds) and easy backstroke (evens) with 15 seconds rest in between laps

5. LEVEL 2 ONE-HOUR ENDURANCE SWIM WORKOUT

This intermediate routine from Martinez allows you to get better at swimming longer and farther. Focus on building your speed as you go (noted by "build" below).

Warm up with 200 yards freestyle, 150 yards pull with a pull buoy, then 100 yards kick with board.

2 x 500 yards freestyle (broken up per below) with 30 seconds rest
25 yards easy; 25 yards build
50 yards easy; 50 yards build
75 yards easy; 75 yards build
100 yards easy; 100 yards build
1 min rest
2 x 200 yards kicking with board (broken up per below) with 30 seconds rest
25 yards easy; 25 yards fast
50 yards easy; 50 yards fast
25 yards easy; 25 yards fast

Cool down with 200 yards easy freestyle.

6. INTERMEDIATE-LEVEL CARDIO PLAN

This workout is perfect for the intermediate swimmer, as she will work close to maximum effort at a hard pace for short bursts of time," says Russell, who designed the workout. "This will increase your heart rate with intense effort intervals. Youll need a kickboard, a pull buoy, and aqua weights for this level-two session.

Warm up with 2 minutes easy freestyle, then 4 x 25 yards alternating easy swim and sprint swim.

150 yards freestyle at medium pace
45 seconds rest
4 x 25 yards freestyle at hard pace with 25 seconds rest in between laps
100 yards alternate freestyle and backstroke at medium pace
45 seconds rest
4 x 25 yards kicking hard with 30 seconds rest in between laps
100 yards freestyle easy with pull buoy
45 seconds rest
4 x 25 yards freestyle hard with pull buoy with 35 seconds rest in between laps
100 yards alternate freestyle and breaststroke easy
45 seconds rest
2 x 25 yards freestyle hard with 40 seconds rest in between laps
2 x 25 yards breaststroke hard with 50 seconds rest in between laps
100 yards any stroke easy
1 min rest
75 yards walking lunges in pool, with weights starting at your side and lifting up to shoulder height for a forward raise and lateral raise (alternating) at the top of each lunge
30 seconds rest
40 seconds high knees in place
30 seconds rest
75 yards walk backward and use aqua weights for shoulder press (straight overhead, palms face each other)
45 seconds squat with biceps curl
30 second rest
45 seconds squat with tricep extension
30 second rest
45 second squat with rows
30 second rest
40 seconds high knees in place
60 second rest
Repeat from the lunges for 3 rounds

7. THE ADVANCED EFFICIENCY WORKOUT

The goal of counting your strokes in this workout: to take fewer and fewer to get across the pool. Focus on making each arm circle as efficient as possible by picturing yourself placing your hand in your pocket under water and then letting your fingertips drag along the surface (elbow high) as you bring the arm forward. Make sure your hands dont go extra-wide, which can strain the shoulder, says Martinez.

Warm up with 300 yards freestyle swim, 200 yards pull with buoy, 100 yards kick with board.

4 x 50 yards freestyle with 10 seconds rest in between laps
4 x 100 yards counting your strokes per length with 20 seconds rest in between laps (aim to take one fewer stroke each round)
4 x 50 yards kick with board with 15 seconds re st in between laps
8 x 50 yards alternating sprint freestyle (odds) and sprint stroke count (evens) with 10 seconds rest in between laps

Cool down with 200 yards freestyle easy.

8. ADVANCED-LEVEL 60-MINUTE ENDURANCE WORKOUT

Another from Martinez, this distance-focused workout adds breaststroke to the swim mix (along with freestyle). It should take about an hour.

Warm up with 300 yards freestyle swim, 200 yards pull with buoy, and 100 yards kick with board.

3 x 300 yards freestyle (broken up per below) with 40 seconds rest in between laps
25 yards easy; 25 yards fast
50 yards easy; 50 yards fast
75 yards easy; 75 yards fast
2 x 200 yards breaststroke (broken up per below) with 30 seconds rest in between laps
25 yards easy; 25 yards fast
50 yards easy; 50 yards fast
25 yards easy; 25 yards fast
1 x 100 yards first half fast freestyle; second half fast breaststroke with 20 seconds rest after
2 x 200 yards breaststroke (broken up per below) with 30 seconds rest in between laps
25 yards easy; 25 yards fast
50 yards easy; 50 yards fast
25 yards easy; 25 yards fast
3 x 300 yards freestyle (broken up per below) with 40 seconds rest in between laps
25 yards easy; 25 yards fast
50 yards easy; 50 yards fast
75 yards easy; 75 yards fast

Cool down with 200 yards easy swimming.

9. ADVANCED HIIT WORKOUT

If youre familiar with and confident doing all four swim strokes (freestyle, backstroke, breaststroke, and butterfly), this workout is for you. Youll give all-out efforts and recover between laps. Russell says youll use all muscle groups in this workout, so prepare for a full-body burn. Grab a kickboard, a pull buoy, and aqua weights for this one.

Warm up with 2 minutes easy freestyle, then 4 x 25 yards alternating easy swim and sprint swim.

200 yards freestyle at medium pace
40 seconds rest
6 x 25 yards freestyle at hard pace with 25 seconds rest in between laps
150 yards alternate freestyle and backstroke at a medium pace
40 seconds rest
4 x 25 yards kicking hard with 30 seconds rest in between laps
200 yards freestyle medium with pull buoy
40 seconds rest
4 x 25 yards freestyle hard with pull buoy with 30 seconds rest in between laps
150 yards alternate freestyle and breaststroke medium
40 seconds rest
2 x 25 yards butterfly hard with 50 seconds rest in between laps
2 x 25 yards backstroke hard with 40 seconds rest in between laps
2 x 25 yards breaststroke hard with 45 seconds rest in between laps
100 yards alternate breaststroke and backstroke easy
1 min rest
100 yards walking lunges in pool, with weights starting at your side and lifting up to shoulder height for a forward raise and lateral raise (alternating) at the top of each lunge (begin with foam weights, and move up in one pound increments as you get stronger)
20 seconds rest
60 seconds high knees in place
20 seconds rest
100 yards walk backward and use aqua weights for shoulder press (straight overhead, palms face each other)
60 seconds squat with biceps curl
20 second rest
60 seconds squat with tricep extension
20 second rest
60 second squat with rows
20 second rest
60 seconds high knees in place
60 second rest
Repeat from the lunges for 34 rounds.

10. THE BUILD-ENDURANCE PLAN FOR EXPERIENCED SWIMMERS

For this workout, youll focus on low-intensity steady state training (or LISS). That means youll swim a longer distance while working at about 60 percent to 70 percent of your max heart rate (HRM), says Russell. (You may want to try using a waterproof fitness tracker to keep tabs on this.)

4 x 100 yards freestyle (65 percent HRM) with 30 seconds rest in between laps
3 x 75 yards freestyle (70 percent HRM) with 30 seconds rest in between laps
3 x 100 yards freestyle (65 percent HRM) with 30 seconds rest in between laps
3 x 75 yards freestyle (70 percent HRM) with 30 seconds rest in between laps
2 x 100 yards freestyle (65 percent HRM) with 30 seconds rest in between laps

11. THE SPRINTS TO BUILD MUSCLE WORKOUT

Find your speed in the water with this workout made for intermediate and advanced swimmers, designed by Martinez. Youll want a buoy and a kickboard for the warm up and a few of the sprints.

Warm up with 4 x 100 yards freestyle swim, 4 x 50 yards pull with buoy, 8 x 25 yards kick with board.

10 x 50 yards alternating flutter kick with board (odds) and breaststroke kick with board (evens) with 20 seconds rest in between laps
1 min rest
2 x 25 yards fast freestyle with 5 seconds rest
2 x 50 yards fast freestyle with 10 seconds rest
2 x 25 yards fast freestyle with 5 seconds rest
Repeat 3 times

Cool down with 200 meters freestyle easy.

12. REACHING YOUR ALL-OUT EFFORT WORKOUT

You get lots of rest time in this workout, so that means your fast sprints should be really fast. You want to reach for that 10 out of 10 effort. You get what you put in to this one, says Martinez, who came up with the plan. It should take you about 45 minutes to complete.

Warm up with 4 x 100 yards freestyle swim, 4 x 50 yards pull with buoy, and 8 x 25 yards kick with board.

10 x 25 yards fast freestyle (taking 01 breaths) with 25 seconds rest in between laps
8 x 25 yards easy backstroke with 20 seconds rest in between laps
8 x 25 yards fast freestyle (taking 01 breaths) with 20 seconds rest in between laps
6 x 25 yards easy backstroke with 20 seconds rest
6 x 25 yards fast freestyle (taking 01 breaths) with 15 seconds rest in between laps
4 x 25 yards easy backstroke with 20 seconds rest
4 x 25 yards fast freestyle (taking 01 breaths) with 10 seconds rest in between laps
2 x 25 yards easy backstroke with 20 seconds rest in between laps
2 x 25 yards fast freestyle (taking 01 breaths) with 5 seconds rest in between laps

Cool down with 200 meters freestyle easy.

13. THE BREATHING WORKOUT FOR ANY LEVEL

Beyond strength and cardio gains, swimming can also help with breath control and lung capacity, says Russell. When you first learn how to swim, or when you are in the beginner phase, swimming can feel exhausting due to the fatigue that comes from oxygen deprivation, she says. By doing breathing-focused workouts, you can help improve your breathing endurance.

For starters, try to swim 25 yards freestyle at a comfortable pace, without taking a breath. Only go as far as you are able and then stop," Russel suggests. "Make a mental note of how far you got. As you repeat the 25 yards, try to make it further." The goal is to increase the number of rounds you do every few days, working your way up to 15 and making sure you take 30 to 60 seconds of rest between rounds.

For another way to improve your breathing, try the workout below.

Set 1: 12 x 75 yards freestyle with 30 seconds rest (broken up per the below)

First 25 yards: breathe every 7 strokes
Second 25 yards: breathe every 5 strokes
Third 25 yards: breathe every 3 strokes

Set 2: 10 x 100 yards freestyle with 30 seconds rest (broken up per the below

Rep 13: breathe every 7 strokes
Rep 47: breathe every 5 strokes
Rep 810: breathe every 3 strokes

Set 3: 10 x 50 yards freestyle with 30 seconds rest (broken up per the below)

First 25 yards: breathe every 9 strokes
Second 25 yards: breathe every 3 strokes

Conclude with 8 x 25 yards freestyle with no breathers with 45 seconds rest

14. BEGINNER-LEVEL AEROBIC WORKOUT

Designed by YMCAs senior manager of aquatics, Lindsay Mondick, this water workout involves aerobic moves like walking and high knees. You dont have to be the best swimmer to do this routineyou just have to be willing to work hard and get comfortable moving in H2O.

Warm up with 5 minutes easy walking.

2 minutes fast walking
2 minutes slow walking
2 minutes high knees
Repeat 5 times

Cool down with 5 minutes easy walking.

15. YOUR SHALLOW-END WORKOUT FOR CARDIO AND STRENGTH

Take your typical cardio workout to the water with this sequence from Mondick, designed for intermediate fitness levels. Youll incorporate moves like cross-country skiing (opposite arms and legs swing back and forth, with your legs straight, like you're shuffling your skis) and jumping jacks , which involve the same movement patterns as youd do on landthe water just adds some resistance, while eliminating the impact. Youll also incorporate strength moves. When you do, be sure to make the mind-body connection and actively engage the muscle youre working.

Warm up with 5 minutes easy walking and progressing to a light jog.

3 minutes cross-country skiing
3 minutes jumping jacks
1 minute easy walking
3 minutes elbow flexion and extension (palms face up to perform bicep curl to shoulders, then actively press against water to flex elbow, working triceps)
3 minutes cross-country skiing without touching the bottom
3 minutes jumping jacks without touching the bottom
1 minute easy walking
3 minutes shoulder abduction and adduction (lower down so shoulders are in water; with palms facing each other and arms at shoulder height, pull your arms wide (working the back) and then press them back together (targeting the chest).

Cool down with 5 minutes easy walking.

16. THE SHALLOW TABATA WORKOUT

If you want to stick to the waist-deep water, but still turn your heart rate on high, this interval workout is for you. Created by Mondick, youll move through exercises like jacks, squat jumps , strength moves, and kicksall of which become low-impact when youre in the water. You want to push your limits during the 20-second intense intervals, then use the 10 seconds of rest to catch your breath before you get right back to it.

Warm up with 5 minutes jogging, cross-country skiing, or jumping jacks.

Tabata 1:

20 seconds squat jumps (aim to pull your knees to the surface)
10 seconds rest
Repeat 8 times

Tabata 2:

20 seconds elbow flexion and extension (a.k.a. bicep curls)
10 seconds rest
Repeat 8 times

Tabata 3:

20 seconds cross-country skiing without touching the ground
10 seconds rest
Repeat 8 times

Tabata 4:

20 seconds straight leg kicks to the front, arms reaching to opposite toes
10 seconds rest
Repeat 8 times

Tabata 5:

20 seconds shoulder abduction and adduction (aka standing chest and reverse flies)
10 seconds rest
Repeat 8 times

Cool dow with 5 minutes walking or jogging.

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