Parenting Tips

Swimming Workout For All Levels: To Improve Your Skills

Swimming Workout For All Levels: To Improve Your Skills
06 Feb 2024

Swimming is a full-body workout that not only enhances cardiovascular fitness but also improves strength and speed. Whether you're a beginner dipping your toes into the water or an experienced swimmer looking to enhance your performance, these 10 swimming workouts cater to all levels. 

Each workout targets specific muscle groups and contributes to overall fitness. Let's dive into the details of each exercise, including step-by-step instructions and the goals they aim to achieve.

10 Swimming Workout You Have To Try

Many beginners aspire to enhance their swimming skills, recognizing the numerous health benefits and the joy of mastering this essential life skill. However, navigating the vast pool of swimming workouts can be daunting for those just starting. Without proper guidance, beginners might struggle to structure an effective routine that caters to their skill level and goals.

To challenge and improve your swimming abilities, here are several variations of swimming workout you can try:

1. Freestyle Sprints

The goal of this exercise is multifaceted, aiming to enhance cardiovascular fitness, improve anaerobic capacity, and boost overall swimming speed. By engaging in short bursts of maximum-effort freestyle swimming, swimmers challenge their cardiovascular system, promoting increased endurance over time.


  • Warm-up with easy laps.
  • Sprint one lap at maximum effort.
  • Recover with a slow-paced lap.
  • Repeat for 5-10 sets.

2. Kickboard Kicks

Kickboard kicks are strategically designed to target the lower body muscles, with a primary focus on the quadriceps. The overarching goal of this exercise is to systematically strengthen the leg muscles, providing a dedicated platform for enhancing kicking power and overall leg endurance.


  • Hold a kickboard in front of you.
  • Keep your body horizontal and kick your legs.
  • Perform 4 sets of 50 meters each.

3. Pulling Drills

Pulling drills place a concentrated focus on building upper body strength. The primary objective of this workout is to systematically develop the muscles of the upper body, with a particular emphasis on the shoulders and back. 

By engaging in pulling drills, swimmers target key muscle groups essential for efficient stroke mechanics. The repetitive and intentional movements during this exercise contribute to the strengthening of the shoulders and back, promoting not only increased power but also enhanced endurance in these critical areas.


  • Use a pull buoy between your thighs.
  • Swim using only your arms.
  • Aim for 4 sets of 100 meters each.

4. Interval Training

This workout involves alternating between high-intensity and low-intensity periods, with the goal of boosting cardiovascular fitness, enhancing speed, and improving recovery between intense efforts.


  • Swim at maximum effort for 1 minute.
  • Recover with a slow-paced swim for 2 minutes.
  • Repeat for 5 cycles.

5. Breaststroke Pull Outs

Breaststroke Pull Outs emphasizes powerful arm movements in the breaststroke, with the goal of strengthening arm muscles, improving pullout efficiency, and enhancing overall breaststroke technique.


  • Execute a breaststroke pullout with maximum force.
  • Perform 8-10 sets of 25 meters.

6. Pyramid Sets

This workout involves gradually increasing and then decreasing the intensity, with the goal of building both aerobic and anaerobic capacity, thereby enhancing overall swimming endurance.


  • Start with a 50-meter sprint.
  • Increase to 100 meters, then 150 meters.
  • Decrease back to 100 meters and finish with a 50-meter sprint.

7. Underwater Kicking

The exercise aims to improve leg strength and lung capacity, with the goal of strengthening leg muscles, enhancing streamline position, and improving breath control.


  • Push off the wall and kick underwater.
  • Aim for 4 sets of 25 meters each.

8. Medley Mix-Up

The workout involves swimming different strokes in a single set, with the goal of enhancing overall swimming versatility, working multiple muscle groups, and improving stroke transitions.


  • Combine freestyle, backstroke, breaststroke, and butterfly in one set.
  • Repeat for 5 sets of 100 meters each.

9. High-Intensity Butterfly

This exercise intensifies the butterfly stroke for maximum power, with the goal of building strength in the chest, shoulders, and core, thereby improving overall butterfly stroke performance.


  • Swim 25 meters using powerful butterfly strokes.
  • Recover with an easy 50-meter swim.
  • Repeat for 8-10 sets.

10. Cool Down with Distance

This workout is to finish your workout with a longer, steady-paced swim to cool down, with the goal of promoting recovery, helping flush out lactic acid, and improving overall swimming endurance.


  • Swim at a comfortable pace for 500 meters.
  • Focus on long, efficient strokes.

Swimming Workout Set For Beginner

Many beginners embarking on their swimming journey often seek structured workout sets tailored to their skill level. Recognizing the importance of easing into a new aquatic fitness routine, it's crucial to find a balance between challenge and attainability. 

Here the provided recommendation serves as a versatile starting point suitable for all levels of swimmers:

1. Beginner 30-Minute Distance Workout

For those less accustomed to swimming extended distances yet find themselves adept in the water, this exercise routine is tailored to your needs. It proposes straightforward freestyle and kicking intervals aimed at gradually improving your swimming endurance.

  • 8 x 50 yards fast kick with 20 seconds rest in between laps
  • 4 x 25 yards freestyle with 15 seconds rest in between laps
  • 4 x 25 yards freestyle with 15 seconds rest in between laps
  • 1 min rest
  • 6 x 100 yards alternating easy freestyle (odds) and hard freestyle (evens) with 30 seconds rest
  • 4 x 25 yards freestyle with 15 seconds rest in between laps
  • 4 x 25 yards freestyle with 15 seconds rest

2. The Water Familiarization Workout

Crafted by Cameron Martinez, a personal trainer and swim instructor at New York Health and Racquet Club, this workout is designed for those gradually acclimating to swimming. 

Rather than focusing extensively on refining strokes, the aim is to familiarize individuals with manageable distances, allowing them to grow comfortable in the water before intensifying their efforts.

  • 8 x 25 yards flutter kick with board with 15 seconds rest
  • 8 x 25 yards alternate sprint kicksand easy kicks with 10 seconds rest in between laps
  • 4 x 50 yards alternate laps of freestyle and backstroke with 20 seconds rest
  • 60 seconds rest
  • 8 x 25 yards freestyle with 15 seconds rest in between laps
  • 8 x 25 yards alternating sprint freestyle and easy backstroke with 10 seconds rest in between laps
  • 4 x 50 yards freestyle with 20 seconds rest in between laps


Swimming workouts cater to individuals of all levels, providing a comprehensive approach to improve strength and speed. Incorporating these swimming workouts into your children's routine can pave the way for a myriad of benefits, ranging from physical fitness to enhanced cognitive development. 

As we navigate the waters of fostering a healthy lifestyle for our little ones, consider enrolling them in a structured swimming program. Rockstar Academy stands out as the premier Sports & Performing Arts Academy, offering a diverse range of programs tailored to meet your child's unique needs. 

At Rockstar Academy, the swimming program stands as a pinnacle of excellence, boasting the finest curriculum designed to hone the skills of aspiring swimmers. Enrolling your children in this program not only guarantees top-tier coaching but also presents an opportunity to participate in RockOlympics. 

RockOlympics is the prestigious and largest competitive event in the academy. With over 100 diverse individual and team competitions across 13 programs, RockOlympics becomes the stage where kids and teens from Rockstar Academy can challenge themselves, surpass their boundaries, and relish the fruits of their dedication and hard work.

With a commitment to excellence, Rockstar Academy not only provides top-notch training but also invites you to experience their exceptional offerings with a free trial class. Take the plunge into a world of holistic development for your children by contacting Rockstar Academy today!


1. How often should I incorporate these swimming workouts into my routine?

Aim for at least three swimming sessions per week, incorporating a variety of these workouts for optimal results.

2. Can beginners attempt these swimming exercises?

Yes, beginners can start with modified versions and gradually increase intensity as they become more comfortable in the water.

3. Is it necessary to warm up before a swimming workout?

Yes, warming up is crucial to prevent injuries. Start with easy laps and gradually increase the intensity.

4. How do I know if I am overtraining?

Pay attention to your body. If you experience excessive fatigue, muscle soreness, or a decline in performance, consider taking a rest day or reducing the intensity.