If you searched for a weight loss swim workout with a mix of paces, you likely want a longer session that includes both steady work and short intervals. This workout is built for beginners who want variety without losing structure. Over 1600 yards you will swim longer repeats, then add small bursts of faster swimming to keep the effort up. The goal is balanced pacing and a strong finish without exhaustion.
Workout
Weight Loss Mixed Swim Workout (1600 yards)
A 1600 yard weight loss mixed swim workout that blends steady pace and short intervals.
1600 yards45 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
1600 yards
Time
45 min
Pool
25 yards
Effort
Easy to Moderate
Who it’s for
- Swimmers ready for a longer mixed session for weight loss.
- Adults who want both steady pacing and short bursts.
- Triathletes looking for a balanced endurance day.
- Anyone who wants variety within a longer workout.
Gear
Must-have
- Swimsuit
- Goggles
Optional
- Kickboard
- Pull buoy
Introduction
Included in these plans
How to use this workout
Keep the steady sets smooth and controlled, then treat the short intervals as quick but not all-out efforts. Use the written rest to reset breathing before the next block. If the total volume feels high, shorten the final set first.
Set breakdown
Set 1
Warm-up
1 x 300 yards · Rest 30s
Easy swim, relaxed breathing
Effort: Easy (3-4/10)
Set 2
Drill set
4 x 50 yards · Rest 20s
Fingertip drag, long strokes
Effort: Easy (3-4/10)
Modification: Easy freestyle if drills feel awkward.
Bonus: Count strokes on each 50.
Set 3
Main set
4 x 150 yards · Rest 25s
Steady pace, smooth breathing
Effort: Moderate (5-6/10)
Modification: Do 3 x 150 if needed.
Bonus: Negative split the last two 150s.
Set 4
Skill set
4 x 50 yards · Rest 20s
Kick or pull choice
Effort: Easy (3/10)
Modification: Swim easy freestyle instead.
Bonus: Add 5 seconds faster pace on the last rep.
Set 5
Cooldown
1 x 300 yards
Easy choice, reset breathing
Effort: Easy (3/10)
Modifications
Short on time
Skip the final set and go straight to the cooldown.
Lower intensity
Keep the short intervals at moderate pace instead of fast.
Coach notes
Key cues
- Hold a long stroke on the steady repeats.
- Keep breathing relaxed when the pace picks up.
- Finish each set with clean technique, not a sprint.
Common mistakes
- Treating the short intervals as max effort.
- Letting form break down late in the session.
- Skipping the cooldown after a long swim.
Coaching tip
Stay smooth on the steady work, then add small speed changes for variety.
Common mistakes + quick fixes
- Overdoing the fast reps: keep them controlled so you finish strong.
- Skipping rest: take the rest to keep quality high.
- Rushing the cooldown: finish easy to reset breathing.
FAQs
Is 1600 yards too long for beginners?
It can be. Drop one set if you need a shorter session.
How hard should the intervals feel?
Moderate effort, not all-out. Keep form clean.
Can I do this in a 25 meter pool?
Yes. Keep the structure and adjust to the nearest 25 meters.
Should I take extra rest?
Yes if your breathing feels rushed. Add 10 seconds when needed.
How often should I do mixed workouts?
Once per week is a good fit for beginners.
Get mixed weight loss swim workouts
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This workout is for informational purposes only and is not medical advice.