Easy Swimming Workout Plan for Beginners: Simple Drills I Followed To Improve Fitness and Technique Fast

The first time I stepped into the pool for working out, honestly, I had no idea what I was doing. I recall holding the edge and watching others effortlessly glide through the water. Besides, I was struggling to coordinate my strokes and breathing.

If you have ever faced the same, then let me tell you that you are not alone. This is why I am creating this easy swimming workout plan for beginners. It is a realistic and simple routine based on things that exactly worked for me.

Even though swimming initially feels intimidating, once you learn the basics, it works as one of the highly rewarding full-body workouts that you can perform. So, whether you are just trying to develop consistency or just starting out, my blog on beginner swim training tips will make you feel motivated, confident, and comfortable.

Also read:  A Beginner’s Optimal Nap Timing Guide (Without Ruining Your Sleep at Night)

Why consider swimming as a beginner workout?

Before directly jumping into the routine, first let’s talk about what makes swimming a great choice, especially for beginners.

Swimming is a low-impact exercise. It means it’s gentle on your body and joints. So, if you have tried gym workouts or running and felt discouraged or sore, swimming offers you a refreshing alternative. It works on your complete body- core, legs, and arms- without putting stress on any single part. 

Bob Bowman, the coach of Michael Phelps, the Olympic champion, says swimming is ninety- nine percent perspiration and one percent inspiration. But the one percent is most important.

Apart from swimming exercises for weight loss, swimming also enhances cardiovascular health, boosts mental clarity, and increases lung capacity in people. It is my personal observation that just after several weeks, I felt more energetic, lighter, and surprisingly calm after each session.

Swimming is this magical.

Things to know before you start

You don’t need much to start the easy swimming workout plan for beginners. Having several essential things will help you to have a smoother experience. These include:

1. Comfortable swimwear.
2. A kickboard (ideal for beginners).
3. A swim cap (optional but helpful).
4. Goggles (they make a big difference).

So, if you are just starting out, then don’t think about getting any fancy gear. Rather, focus on getting comfortable in the water.

Also read: What Really Changes in a Woman’s Body After Turning 40?

Easy swimming workout plan for beginners (the weekly structure)

Before you go through the easy swimming workout plan for beginners, let’s make a simple weekly plan that you can follow. Initially, maintain a frequency of 3 days every week. This will give your body adequate time to recover while building consistency. Keep the duration of every session 30-45 minutes. Here is how you can start pool workouts for beginners.

Warm up your body for 5-10 minutes

Don’t skip this part, as it prepares your body while preventing fatigue. Follow this simple routine for a warm-up:

1. 1 lap of backstroke (optional)
2. 2 laps of easy freestyle.
3. 1 lap of kicking with a kickboard.

When I started, I even found this routine tiring. But it is completely okay. Take breaks whenever you need.

Core workout for 20-25 minutes

This is the segment where the real improvement takes place. So, let’s keep the easy swim drills for fitness routine simple and beginner-friendly.

Freestyle practice for 5-10 minutes

This is the most common stroke you do when practicing swimming. But it looks tricky in the beginning. So, you must focus on

1. Smooth, long arm movements.
2. Steady breathing (every 2 or 3 strokes).
3. Keep the body as straight as you can.

Here is the routine you can follow.

Swim one lap and then rest for 30 seconds. Repeat this schedule 4-6 times.

Breathing drills for 5 minutes

This is where most people struggle as beginners. So, you must focus on

1. Swimming slowly and focusing on breathing.
2. Inhaling above water and exhaling underwater.
3. Gently turning the head to the side.

One important tip that you must follow here is to never hold your breath.

Kickboard drills for 5-7 minutes

This is helpful in improving your body position by strengthening your legs. Now let me tell you how to do it.

1. Hold a kickboard in front of you.
2. Kick steadily from the hips and not the knees.

Here is the routine you can follow.

One lap kicking and then take a rest for 20-30 seconds. Repeat this schedule 4 times.

Mix and match for 5-7 minutes

In this step, combine everything you have done previously.

1. One lap freestyle.
2. One lap kickboard.
3. Rest.
4. Repeat the schedule 3-4 times.

Maintaining this schedule will prevent burnout and keep things interesting.

Cool down for 5-10 minutes

Finish the session with relaxed and slow swimming. You can consider it as meditation in motion. Follow:

1. Two easy laps.
2. Gentle stretching or floating in water.

How has maintaining this routine improved my fitness?

Within several weeks of following the easy swimming workout plan for beginners, I noticed I had improved breathing control, better stamina, reduced stress levels, and stronger core and legs.

Michael Andrew, an American swimmer, says that in swimming, it is not only about the physical aspect, but it is also about the mental game. So, you need to be mentally tough to succeed.

Also read: Can You Actually Train Your Brain to Think More Clearly?

How to stay consistent?

Let’s talk real. Starting anything is easy, but staying consistent is tough. Here are the things that helped me to stay consistent in swimming.

1. Track your progress.
2. Set small goals like 2 or 3 sessions every week.
3. Celebrate small wins.
4. Never compare your progress with others.

Also, ask yourself what is the small goal you can set every week? Natalie Coughlin, an American swimmer, says your mind can either be your best friend or your worst enemy in swimming. Know how to control it, and you will go far.

Wrapping up - Start simple and be consistent

One thing I have learned from the swimming workout plan is that it doesn’t need to be complicated to be effective. Instead, the easy swimming workout plan for beginners will help you to improve fitness, build confidence, and enjoy the workout without getting overwhelmed.

So, if you want to know how to improve swimming stamina, then begin slowly, listen to your body, and focus on breathing. And keep showing up.

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Source

1. https://www.speedo.com/blog/swim-plan/best-30-minute-swim-workouts/
2. https://www.trainingpeaks.com/blog/beginners-guide-to-swimming/
3. https://www.usms.org/fitness-and-training/articles-and-videos/articles/best-swimming-workouts-for-beginners
4. https://www.traindaly.com/train-daly/blog/easy-beginner-swim-workouts