Workouts
Swim workouts built for real sessions.
Filter by goal, time, and stroke to match the session you need.
Workout FAQ
How do I choose the right swim workout?
Start with your primary goal (endurance, speed, race prep) and pick a session that matches your available time and experience level.
How often should I repeat a workout?
Most swimmers repeat a key workout once every 1-2 weeks and rotate supporting sessions in between.
Beginner Breathing Swim Workout (900 yards)
900 yards · 30 min · beginner
A 900 yard beginner swim workout that builds a relaxed breathing rhythm with short repeats.
Beginner Comfort Swim Workout (800 yards)
800 yards · 25 min · beginner
An easy 800 yard beginner swim workout focused on comfort, relaxed breathing, and steady pacing.
Beginner Endurance Swim Workout (1000 yards)
1000 yards · 35 min · beginner
A 1000 yard beginner endurance swim workout with longer repeats and steady pacing.
Beginner Interval Swim Workout (900 yards)
900 yards · 30 min · beginner
A 900 yard beginner interval swim workout with short repeats and consistent rest.
Beginner Kick Swim Workout (800 yards)
800 yards · 30 min · beginner
An 800 yard beginner kick swim workout to strengthen legs and improve body position.
Beginner Mixed Swim Workout (1200 yards)
1200 yards · 40 min · beginner
A 1200 yard beginner mixed swim workout that blends drills and steady endurance work.
Beginner Pace Swim Workout (1000 yards)
1000 yards · 35 min · beginner
A 1000 yard beginner pace swim workout focused on holding consistent speed.
Beginner Progression Swim Workout (1100 yards)
1100 yards · 40 min · beginner
An 1100 yard beginner progression swim workout that builds effort gradually.
Beginner Pull Swim Workout (900 yards)
900 yards · 35 min · beginner
A 900 yard beginner pull swim workout to build feel for the catch and alignment.
Beginner Technique Swim Workout (950 yards)
950 yards · 30 min · beginner
A 950 yard beginner technique swim workout with simple drills and controlled repeats.
Endurance Base 1500
1500 yards · 45 min · intermediate
Steady aerobic volume with controlled rest to build comfort at race pace.
Sprint Speed 1200
1200 yards · 30 min · advanced
Short, fast repeats to sharpen speed and turnover with full recoveries.
Swim Workout for Beginners (800 yards)
800 yards · 25 min · beginner
A beginner-friendly 800 yard swim workout that builds comfort, breathing rhythm, and steady pacing.
Weight Loss Endurance Swim Workout (1500 yards)
1500 yards · 40 min · beginner
A 1500 yard weight loss endurance swim workout with longer steady repeats.
Weight Loss Interval Swim Workout (1100 yards)
1100 yards · 30 min · beginner
A 1100 yard weight loss interval swim workout with short repeats and steady rest.
Weight Loss Kick Swim Workout (1000 yards)
1000 yards · 30 min · beginner
A 1000 yard weight loss kick swim workout that raises effort with low-impact legs work.
Weight Loss Ladder Swim Workout (1400 yards)
1400 yards · 35 min · beginner
A 1400 yard weight loss ladder swim workout that builds endurance with progressive distances.
Weight Loss Mixed Swim Workout (1600 yards)
1600 yards · 45 min · beginner
A 1600 yard weight loss mixed swim workout that blends steady pace and short intervals.
Weight Loss Pull Swim Workout (1100 yards)
1100 yards · 35 min · beginner
An 1100 yard weight loss pull swim workout to build upper-body endurance and steady pacing.
Weight Loss Steady Swim Workout (1200 yards)
1200 yards · 30 min · beginner
A steady 1200 yard weight loss swim workout that builds aerobic endurance and calorie burn.
Weight Loss Tempo Swim Workout (1300 yards)
1300 yards · 35 min · beginner
A 1300 yard weight loss tempo swim workout that builds steady aerobic power.