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Swimming Workouts For Beginners

swimming workouts

Swimming is a fantastic, low-impact workout for people of all ages and fitness levels. Whether you are looking to improve your cardiovascular health, build muscle, or simply find a fun way to stay active, swim workouts are an excellent choice beginner. This blog will guide you through swimming workouts plan specifically tailored for beginners, including tips on technique, warm-up exercises, and workout routines. So, grab your swimsuit and goggles, and let’s dive into the world of swimming workouts for beginners!

The Best Swimming Workouts For Beginners

1. Getting Started: Tips for Success

Before you dive in, it’s important to set yourself up for success. Keep these tips in mind as you begin your swimming journey:

Start slow: Don’t be too hard on yourself if you’re new to swimming. Take your time to get comfortable in the water and gradually build up your stamina and skills.

Swim with a buddy or join a group: Having someone to swim with can provide motivation, support, and even a bit of friendly competition.

Invest in proper gear: A good swimsuit, goggles, and swim cap can make all the difference in comfort and efficiency while swimming.

Consider taking lessons: If you’re brand new to swimming, taking lessons can help you learn proper technique and build confidence in the water.

2. The Importance of Warming Up: Swimming Workouts

Warming up is essential for any workout, including swimming. It helps to increase blood flow to your muscles, reduce the risk of injury, and improve overall performance. Here are a few warm-up exercises to perform before diving in:

Arm circles: Extend your arms out to your sides and make small circles, gradually increasing the size of the circles. Do this for 30 seconds in each direction.

Leg swings: Holding onto a wall or poolside, swing one leg forward and backward in a controlled motion. Repeat for 10 swings on each leg.

Shoulder shrugs: Shrug your shoulders up towards your ears, then relax them back down. Repeat for 10 shrugs.

Ankle rolls: Roll your ankles in clockwise and counterclockwise circles to loosen them up. Do this for 10 rolls in each direction on each foot.

Once you’re warmed up, it’s time to hit the pool!

3. Basic Swimming Techniques: Swimming Workouts

As a beginner, it’s important to start with the basics. Here are four fundamental beginner swim workout swimming strokes to practice:

Freestyle (Front Crawl): The most common swimming stroke, the freestyle involves alternating arm movements with a flutter kick.

Breaststroke: A slower, more controlled stroke that involves simultaneous arm and leg movements.

Backstroke: Similar to the freestyle, but performed on your back, with alternating arm movements and a flutter kick.

Butterfly: A more advanced stroke that involves undulating body movements and simultaneous arm strokes.

Begin by focusing on one or two strokes, mastering the technique before moving on to the others.

4. Swimming Workouts for Beginners: Swimming Workouts

Here are three swimming workout plan routines designed for beginners:

A. Beginner’s Freestyle Workout

  1. Warm-up: Swim 100 meters (4 lengths of a standard 25-meter pool) at a comfortable pace, using any stroke.
  2. Freestyle Drills:
  • 4 x 25 meters freestyle, focusing on technique
  • 4 x 25 meters freestyle, focusing on breathing (breathe every 3rd stroke)
  • 4 x 25 meters freestyle, focusing on kicking (use a kickboard if needed)
  1. Main Set:
  • 4 x 50 meters freestyle at a moderate pace, resting for 30 seconds between each set
  1. Cool-down: Swim 100 meters at a comfortable pace, using any stroke.

B. Beginners Breaststroke and Backstroke Workout

  1. Warm-up: Swim 100 meters (4 lengths of a standard 25-meter pool) at a comfortable pace, using any stroke with this swimming workout plan.
  2. Breaststroke and Backstroke Drills:
  • 4 x 25 meters breaststroke, focusing on technique
  • 4 x 25 meters backstroke, focusing on technique
  • 4 x 25 meters breaststroke, focusing on glide and streamlining
  • 4 x 25 meters backstroke, focusing on kicking (use a kickboard if needed)
  1. Main Set:
  • 4 x 50 meters alternating breaststroke and backstroke (25 meters of each) at a moderate pace, resting for 30 seconds between each set
  1. Cool-down: Swim 100 meters at a comfortable pace, using any stroke.

C. Beginner’s Mixed Stroke Workout

  1. Warm-up: Swim 100 meters (4 lengths of a standard 25-meter pool) at a comfortable pace, using any stroke.
  2. Technique Drills:
  • 4 x 25 meters freestyle, focusing on technique
  • 4 x 25 meters breaststroke, focusing on technique
  • 4 x 25 meters backstroke, focusing on technique
  • 4 x 25 meters butterfly (if you feel comfortable), focusing on technique
  1. Main Set:
  • 2 x 100 meters, alternating strokes (25 meters of each stroke) at a moderate pace, resting for 45 seconds between each set
  1. Cool-down: Swim 100 meters at a comfortable pace, using any stroke.
  2. Monitor Progress and Stay Consistent

As with any fitness journey, consistency is key. Aim to swim at least 2-3 times per week, gradually increasing your workout intensity and duration as you become more comfortable in the water. Don’t forget to track your progress, whether it’s by timing yourself, counting laps, or simply noticing improvements in your technique and endurance.

Swimming is a fantastic workout for beginners, offering numerous health benefits and an enjoyable way to stay active. By starting with basic swimming techniques, warming up properly, and following beginner friendly workout routines, you’ll be well on your way to becoming a confident and strong swimmer. So, what are you waiting for? Dive in and start reaping the rewards of this incredible form of exercise!

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