Swimming is a superb full-body workout that not only builds strength and endurance but also improves cardiovascular health. For beginners, it’s essential to start with a structured plan to maximise the benefits while ensuring safety and enjoyment. This guide provides a comprehensive swimming workout designed to help beginners build a solid foundation in the pool.

The following plan includes a detailed warm-up, main workout routine, and cool-down, along with clear instructions on how to perform each exercise. We will focus on essential swimming techniques and basic drills that enhance muscle tone, flexibility, and overall fitness. By following this plan, beginners can gain confidence in the water and develop the skills needed for more advanced swimming workouts.

Remember, consistency is key in any fitness regimen. Aim to complete this workout two to three times a week, allowing your body to adapt and improve gradually. Let’s dive in and make a splash on your fitness journey!

Level: Beginner

Warm-Up (5-10 minutes)

Arm Circles:

• Stand poolside and extend your arms out to the sides.
• Make small circles with your arms, gradually increasing the size.
• Do 20 circles forwards, then 20 circles backwards.

Leg Swings:

• Hold onto the pool edge and swing one leg forward and backward.
• Perform 10 swings per leg.

Gentle Pool Walk:

• Walk in the shallow end of the pool for 5 minutes.
• Focus on a steady pace to get your blood flowing.

Workout Routine (40 Minutes)

Freestyle Drills (10 minutes):

• Swim 25 metres of freestyle focusing on form.
• Rest for 30 seconds and repeat 4 times.
• Use a kickboard for the first two laps if needed.

Kickboard Kicks (10 minutes):

• Hold a kickboard and kick from the hips down the pool for 25 metres.
• Keep your body straight and avoid bending at the knees excessively.
• Rest for 30 seconds and repeat 4 times.

Backstroke Basics (10 minutes):

• Swim 25 metres of backstroke at a comfortable pace.
• Focus on alternating arm movements and a strong flutter kick.
• Rest for 30 seconds and repeat 4 times.

Breaststroke Technique (10 minutes):

• Swim 25 metres of breaststroke, paying attention to your glide phase.
• Rest for 30 seconds and repeat 4 times.

Cool Down (5-10 minutes)

1. Gentle Stretches:
   • Shoulder Stretch: Bring one arm across your body and hold with the opposite hand. Hold for 15 seconds per arm.
   • Quad Stretch: Stand on one leg, holding the opposite foot behind you. Hold for 15 seconds per leg.
2. Deep Breathing:
   • Sit or stand in a comfortable position.
   • Take deep breaths in through your nose and out through your mouth.
   • Continue for 3-5 minutes to help lower your heart rate.

Tips

• Stay Hydrated: Drink plenty of water before and after your swim.
• Take Breaks: Listen to your body and take breaks if needed.
• Focus on Technique: Prioritise proper form over speed.
• Consistency is Key: Aim to complete this workout 2-3 times a week.
• Use Equipment: Kickboards can help beginners build confidence and strength.