Beginner Swimming Workout


Staff member
Beginner swimming workout is very important for learning the sport, without losing the fervor for it. As a beginner, one must strictly adhere to the swimming workout as it serves as your guide towards effective swimming. The workouts have a similar structure for the first few months, so as to make the swimmer used to the practice. It usually begins with a warm-up, followed by a main set of intervals and repeats. After this, new strokes and drills are practiced by the swimmer. The warm-up not only stretches muscles, but also helps in making the breathing process effective and easy. To know more about swimming workout regimen for beginners, read on.

Swimming Workouts for Beginners

  • To keep your energy intact for a longer time, do not kick too hard or it will wear you out early.
  • Tilt your head in the forward direction while swimming, keeping the water level at your hairline.
  • For each stroke, try to extend your arm as far as you can, in front of you. When you have done this, grasp a handful of water and pull it back.
  • While swimming, make sure you roll with each stroke. When your right arm is in front of you, your right side should be lower than your left one.
  • While turning your head for breath, move it just enough to get air.
  • As a beginner, you should not over attempt your strokes. Maintain a slow comfortable pace to start off. Initially a 15-20 minute span is enough to swim.
  • It is necessary to keep a constant track of your heart rate, to ensure that you are in the right training zone.
  • In case you are feeling exhausted, switch over to low intensity strokes, like sidestroke or breaststroke. To make things easy, you can even swim a few laps with the help of kickboards.
  • Kickboard kicks are ideal for toning legs, hips and belly.
  • For enhancing your breathing skills, hop up and down in the water.
  • While performing a stroke, make sure you stretch your body.
  • Breathing exercise is a great way to relax your body, so take few minutes rest between workouts to regain energy.