A Workout for Beginning Freestyle Swimmers

video swim lessons

Here is a 1,000 yard workout for beginning to intermediate swimmers who want to improve their freestyle technique and swim faster.

This is not a “non-swimmer” workout. A few points before you get started…

  1. I’m assuming a 25 yard pool.
  2. I’m not putting intervals down, just seconds rest (S.R.) If you can do intervals choose ones that give you the appropriate rest.
  3. A lot of my workouts have you swim thinking about different things. For instance, you may swim a 100 freestyle and think about your pull, your recovery, your pace, your kick, your tax bill (Oh wait…that’s me). I believe it improves your technique and makes your smarter. It also keeps you engaged in the workout.
  4. For equipment, I recommend a kickboard and goggles. If you have fins, use them if you want. Do not exceed 50% of your workout with fins.
  5. Have fun and let me know if there’s questions…or if you like the workout!


  1. 3 x 100 (25 kick with board, 25 kick on right side, 25 kick on left side, 25 freestyle, focusing on your kick). Warming up, so no interval.

Main set

  1. 4 x 75 (25 concentrating on body position. Head down, roll body to breathe. 25 concentrating on high elbow catch. 25 concentrating on body position, catch and kicking (from the warm-up set). No rest between 25’s. 30 S.R. between 75s.
  2. 8 x 50 (count strokes on first 25. Second 25 try to take one less stroke. 15 S.R.)
    A good stroke count goal is to be under 20 strokes per length. If you’re taking more than 26, you really need to work on becoming more efficient. If you’re taking less than 14 this workout is too easy for you!)

Swim down set

  1. 200 yards (25 kick, 25 80% swim, 25 kick, 25 70 swim, 25 kick, 25 60% swim, 25 kick, 25 50% swim)

Final thoughts…

Most recreational adult swimmers don’t focus enough on trying to improve. If your stroke isn’t good, it’s hard to lose weight or improve your fitness.

Ron Usher

I help swimmer have fun, improve, get fast and learn about the great sport of swimming. I've always loved coaching the swimmers who weren't as talented or world class fast but they loved the sport and they wanted to learn and improve. I want you to benefit from my coaching and training.

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