Swimming Workouts for Beginners

For a healthy living, along with balanced diet and rest, exercises also form an important part of our lives. Be it weight loss, coming into shape, muscle building, improving endurance or whatever...! There are several exercise programs that help us in achieving our goals in the planned time frame. One such exercise, which seems to be forgotten in the course of our hectic lives is swimming.

Yes, swimming is another exercise, that holds an equal potential for weight loss, improving endurance, etc. Moreover, one can also maintain overall fitness with swimming. But how? Well, the answer is workouts! It is good to know that many people are turning towards swimming for health reasons. However, as beginners they often make a mistake by not following a workout and think that swimming anyhow would benefit them! Workouts are certainly important as, adhering and performing a fixed workout not only helps in fulfilling our purpose, but also helps us to become an expert at swimming. So to help out all those new swimmers, here are some swimming workouts for beginners.

Swimming Tips for Beginners

Before moving on to learn about some beginners swimming workouts, let us go through some swimming tips for beginners. These tips would certainly help them do their swim workout for beginners properly and effectively.

• Do not get over ambitious and over exert yourself by swimming fast and for a long time at a stretch. This would make you tired and you might lose interest in the activity. See that you swim for 15-20 minutes in the beginning.
• Increase the speed and time slowly, this would stimulate a gradual increase in your stamina and endurance levels.
• Even after spending a considerable time in the activity, you might feel a bit stressed out sometime. Well, there's nothing to worry about it! All you have to do is reduce the stroke intensity and rest sufficiently after every lap.
• Swimming techniques are developed in such a way that you can tone up different parts of your body, with different styles. If you are looking to tone your belly, legs and hips, then kickboards are the best choice. If your goal is to perform a high intensity workout, then free style or crawl would be better options.
• Stretch your body well while swimming. This will release the stress off your muscles.
• Stamina is the most important part in any swimming workout. Therefore to maintain stamina, avoid kicking the water too hard. Swimming can be an exercise as well as a useful fun experience, if you breathe in between the workouts. This practice will also relax your body.
• Rolling is another important practice. If you have stretched your left arm, see that your left side is at a lower level than the right one.
• Always keep your head tilted in the front. See that, while swimming, your head position is such that the water reaches only till your hairline.

Beginner Swim Workouts

Following the above said tips would definitely help you in your swimming endeavors. So now, here are some swimming workouts for beginners, where you can utilize all the tips.

Swimming Workout for Beginners # 1

• This is 1500 meter workout. Perform the warm up session with a 300 meter warm up. You can change swimming styles after every 50 meters.
• Warm up followed by actual workout consisting of 10 sets of 50 (referred to as 10 x 50) meters each, freestyle, with 10 second rest.
• Further, 10 x 50 meters, kick with a board. Rest for around 10 - 12 seconds.
• 200 meter freestyle with a high body position and good kick.

Swimming Workout for Beginners # 2

• This is a 1500 meter workout. Start the warm up session by doing 300 meter, distributing 300 into 100 freestyle, 100 kick and 100 backstroke.
• 2 split set of 500 meters each. Do it in this way, 100, 2 x 75, 3 x 50 and 4 x 25.
• End with a 200 meter swim.

Swimming Workout for Beginners # 3

• This is a 2000 meter workout. 400 - 500 m free strokes to complete the warm up session.
• Start the actual workout of 5 x 100 with a rest of around 20 - 22 second between each set.
• Next, perform 5 x 75 with a 15 - 20 seconds rest.
• Further, do a 5 x 50 with 10 - 12 seconds rest.
• Finally, complete 5 x 25 with just 5 - 6 seconds rest.
• End the workout with a backstroke of 5 x 50. Read more on beginner swim workout.

Swimming is no doubt an excellent exercise! However, now with aforementioned swimming workouts for beginners, you can utilize the potential of swimming to the fullest and achieve your goals in a planned manner. Happy Swimming!!