Best Swim Workouts for Beginner Swimmers
Diving into the world of swimming can seem overwhelming for a beginner, with numerous techniques to master and goals to reach. However, a structured and well-planned workout can be a game-changer, providing the necessary guidance and progression for any newbie swimmer.
Here are some of the best swim workouts designed specifically for beginners.
- The Basics: Kick and Pull Drills
The Kick Drill:
Kick drills help strengthen the lower body and develop a smooth, efficient kick. One simple kick drill involves holding a kickboard out in front of you and focusing solely on your kick. Try to keep your kicks small and quick, and avoid bending your knees too much. Aim for 4 sets of 50 meters.
The Pull Drill:
Pull drills will develop your upper body strength and improve your stroke technique. Using a buoy held between your legs to keep them afloat, focus on your stroke, pulling your body through the water. Try for 4 sets of 50 meters.
- The Full Stroke Swim
Once you're comfortable with kick and pull drills, it's time to bring it all together with full strokes. Try 50 meters of freestyle swimming, incorporating the techniques you've practiced in the drills. As you keep training, a well-fitted pair of goggles can be a game changer, helping you focus on the technique instead of dealing with discomfort or poor visibility. For instance, TheMagic5 offers the world's only custom-fitted goggles designed to elevate your comfort and performance. Rest for 30 seconds, and repeat this cycle for a total of 10 rounds.
- The Breathing Practice Swim
A fundamental part of swimming is learning how to breathe correctly. A simple but effective workout for this is the 3/5/7 drill. You'll swim one length breathing every three strokes, the next length breathing every five strokes, and the third length breathing every seven strokes. This will not only improve your breath control but will also help you become comfortable breathing on both sides.
- The Endurance Builder
As your technique improves, start adding some endurance workouts to your routine. A good starting point is to swim 100 meters at a time, with 20 seconds of rest in between. As you get more comfortable, you can increase the distance or decrease the rest time to continue challenging yourself.
- The Sprint Sessions
Adding in some speed work will help improve your overall swimming speed and aerobic capacity. A simple workout is 8 x 25 meters sprint, with 30 seconds rest in between each sprint.
Remember to maintain good form even as you increase your speed.
Starting a new sport or activity like swimming can be challenging, but don't get discouraged. Remember, everyone starts somewhere, and every swimmer, even the professionals, have had a first day in the pool. With these workouts, you'll build strength, improve your technique, and develop endurance, setting a solid foundation for your future swimming endeavors. Happy swimming!
