Beginner Swim Workout

Swimming workouts, whether for a beginner or for a professional level swimmer, must consist of three main components: endurance, technique and speed training. Endurance, technique and speed should all be balanced in the novice swimming training. Beginners should do their swimming workouts set 3-4 days a week of a goal of 2000 meters per training. Since swimming pools are designed differently (metric), a "round" can vary 25-50 meters. Pools can be measured either in meters or yards and the distance over the pool can be 25 meters, 25 meters, 50 meters, 50 meters, 33 meters, 33 meters, or more rarely 20 meters or yards. Therefore, a patch can be more than once over the pool. Beginners, as well as experts, need to measure trainings by the total distance in meters or yards. When the amount of rest time is not specified for each swim workout routine, be sure to take enough rest as needed so that you are able to swim without problems.

Ladder Workout

All swimming workouts must begin with a warm-up session. Start with a 50 meter warm up, using a swim suit you prefer. The "Ladder", a 450 meter set of rising and falling distances, will start with a 50 meter lap followed by a 5 second rest period. Then a 75 meter lap with a 8 second rest. The 100 meter lap with a 15 second rest will follow by another identical lap and rest. Decline the ladder by returning to the 75 meter lap with 8 seconds rest, then the 50 meter lap. Complete the five-foot training with 50 yards each, using the backstroke. The primary focus for the ladder type training needs stamina and refinement technique, speed is not essential.

Pyramid Workout

Warm up for the "Pyramid" workout consists of a 50 meter lap combining the backbone and backstroke. The pyramid is formed by the beginning of slow and reprocessing stamina. Using the school stroke, swim 50 meters, followed by three 100 meter laps. Just swim 200 meters. Follow the 200m round with three 100m laps, ending with four 50m laps. Complete the training with a 400 meter lap using a style stroke.

Exchange Workout

For my larger variety, the individual swap team is training. Start with a 500 meter warming up using several strokes. The medley consists of swimming 100 meters using your favorite stroke. Repeat five times. Choose another stroke you want and swim 75 yards five times. Choose a stroke not to be too keen and swim at that rate 50 meters five times. Your least favorite swimming stroke has to be your choice again, swimming 25 meters five times. Swim a final 250m with the stroke you feel you were doing the worst with.