If you searched for a beginner comfort swim workout, you likely want a calm session that helps you feel at ease in the water. This workout is for new lap swimmers, adults returning to the pool, and anyone who can swim a length but wants a simple structure. Over 25 minutes you will practice relaxed breathing, short drills, and steady repeats that build confidence without rushing. If you are brand new to water, start with safety lessons first. If you want a repeatable routine you can use anytime, this is a good starting point.
Workout
Beginner Comfort Swim Workout (800 yards)
An easy 800 yard beginner swim workout focused on comfort, relaxed breathing, and steady pacing.
800 yards25 minBeginnerFitnessfreestyle
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
800 yards
Time
25 min
Pool
25 yards
Effort
Easy to Moderate
Who it’s for
- Adult beginners who can swim one length but want a calm session.
- Former swimmers returning to the pool after time away.
- Triathletes or gym athletes adding swimming for the first time.
- Anyone who wants a repeatable workout to build comfort and confidence.
Gear
Must-have
- Swimsuit
- Goggles
Optional
- Kickboard
- Pull buoy
Introduction
Included in these plans
Beginner Triathlon Swim Training Plan
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Open Water Swim Training Plan
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An 8-week open water swim training plan to build endurance, sighting skills, and calm pacing for open water swims.
Swim Training Plan for Beginners
6 weeks · Beginner
A 6-week swim training plan for beginners to build comfort, endurance, and technique.
How to use this workout
Swim the sets in order and keep the pace relaxed. Focus on smooth breathing and long strokes more than speed. Rest as written, and add 5 to 10 seconds if you feel rushed. The goal is to finish feeling calm and in control so you can repeat this workout often.
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
Catch-up drill, long strokes
Effort: Easy (3-4/10)
Modification: If drills feel awkward, swim easy freestyle with long reaches.
Bonus: Add fingertip drag on the final two reps to feel a longer reach.
Set 3
Main set
4 x 50 yards · Rest 25s
Steady pace, smooth exhale
Effort: Moderate (5-6/10)
Modification: Short on time? Swim 3 x 50 and keep the same rest.
Bonus: Descend each 50 slightly faster while keeping the same stroke count.
Set 4
Skill set
4 x 25 yards · Rest 20s
Kick with board, relaxed ankles
Effort: Easy (3/10)
Modification: No kickboard? Kick on your side with one arm extended.
Bonus: Hold a tight streamline off the wall before each kick length.
Set 5
Cooldown
1 x 200 yards
Easy choice, reset breathing
Effort: Easy (3/10)
Modifications
Short on time
Skip the skill set and go straight to the cooldown after the main set.
No kickboard
Replace the kick set with easy freestyle and keep the kick relaxed.
Coach notes
Key cues
- Exhale underwater so breathing feels easy at the surface.
- Keep the kick small and relaxed, not fast or wide.
- Reach long in front before you begin the pull.
Common mistakes
- Rushing the first 50 and losing control of the stroke.
- Lifting the head to breathe instead of rotating.
- Skipping the drill set that builds body position.
Coaching tip
Pick one cue for the entire workout, like a relaxed exhale. Small improvements add up faster than trying to fix everything at once.
Common mistakes + quick fixes
- Rushing the first 50: start easy and let the pace build naturally.
- Holding your breath: begin the exhale as soon as your face is in the water.
- Skipping the kick set: keep it short but do it for balance and confidence.
FAQs
How hard should this comfort workout feel?
Mostly easy with a short moderate main set. You should finish feeling relaxed.
Can I do this if I am brand new to swimming?
If you can swim one length comfortably, yes. If not, start with water safety lessons first.
What if I only have 20 minutes?
Use the short-on-time option and reduce the main set to 3 x 50.
Can I do this in a 25 meter pool?
Yes. Keep the same structure and adjust distances to the nearest 25 meters.
How often should I repeat this workout?
Two or three times per week is enough to build comfort and consistency.
Get calm beginner workouts
Join the Pocket Swimmer list for simple, confidence-building workouts you can swim right away. Expect short sessions, clear cues, and early access to the app.
This workout is for informational purposes only and is not medical advice.