Swimming is well known to have a variety of health benefits. However, the water can be intimidating and getting started swimming is a difficult thing for many. In this article I provide some easy 20 minute beginner swim workouts. Plus, a few other activities that you can do to build confidence in the water. These swimming workouts for beginners are based on my personal experience as a lifelong waterman. Grab your swim gear and get ready to dive in.

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Activities to Build Confidence in the Water

I have been a surfer since as long as I can remember. My earliest days were spent tumbling in white water as a young child at surf camp. Little did I know that these days getting machine washed in the shore break would shape me to become the waterman I am today. These playful days in the ocean helped me to build confidence in the water.

If you are just starting to swim, the best workout is simply being in the water. You may feel totally out of your element and flap around un-elegantly, but this time in the water will pay dividends long term.

As air breathing humans, we live on solid ground surrounded by gasses (oxygen). To move from a world of gas into a world of liquid [water] is a massive change. In comparison, the fastest a human has run on land is roughly 27 mph. In the water, the top speed is a fraction of this at only 2-3 mph.

Our un-streamlined bodies must generate forward momentum while staying buoyant so that we can breathe air. So how do we stack up in the water? One of my favorite sea creatures, the dolphin, must also breathe air. However, their bodies are build for the ocean and their tails can propel them to over 37 mph in the water.

While we aren’t the most marine oriented creatures, there is a lot we can to to be elegant in the water. This starts with forming a good foundation of swimming and evolves to feeling comfortable in an aquatic element. In this article I share with you some of the best beginner swim workouts that will help you accomplish both.

#1 Product For Swimmers

After Swim Shampoo

As I mentioned above, we humans are not made for a life aquatic. The sea water and chlorine in pools drys out or skin and scalp, causing irritation. To combat this, the team at TriHard has created a line of after swim products for hair and body. These specially designed products remove the salt water and chlorine from the hair itself before it can cause damage and dryness.

Pack your swim bag with the right gear and start your swimming routine on the right foot. Being comfortable after a swim will create positive reinforcement for wanting to continue. I suggest using an after swim shampoo, condition and body wash immediately after swimming.

Best Swim Workout for Beginners

As a beginner in the world of swimming, there are a few crucial elements to keep in mind when crafting your swim workout. Remember, swimming is a full-body workout that requires technique, endurance, and strength. Below, we have outlined a comprehensive swim workout that will help you gradually build your swimming skills.

  • Warm-Up (5 Minutes): Before diving into your swim workout, it’s important to properly warm up your muscles. Begin by spending five minutes swimming at a slow and steady pace. This will help increase blood flow to your muscles, prepare your body for the workout ahead, and reduce the risk of injury.
  • Main Set (20-30 Minutes) The main set of your swim workout will focus on building your endurance and improving your swimming technique. This is where you’ll spend the majority of your time in the pool. Here’s a sample main set for beginners:
  • 4×25 Freestyle: Start with a short distance swim (25 yards or meters) of freestyle stroke. Take 10 seconds rest between each set.
  • 4×25 Backstroke: Now switch to backstroke and swim 4 sets of 25 yards or meters. Take a 10-second rest between each set.
  • 4×25 Breaststroke: Next up, try breaststroke and swim 4 sets of 25 yards or meters. Take a 10-second rest between each set.
  • 4×25 Butterfly: Finally, add some challenge in your swim by swimming butterfly stroke. Do 4 sets of 25 yards or meters and take a 10-second rest in between.
  • Cool Down (5 Minutes): Just as you warmed up before beginning, now it’s essential to cool down slowly. Take the last 5 minutes to relax and stretch out your muscles. Try lunging with one leg forward, place both hands above your knee for a standing quad stretch. Then switch legs and repeat.

Walk the Pool to Build Confidence

Looking for a more entry level workout than the one above? Walking the shallowed of the pool (4′ or less) will help you gain confidence in the water. I personally think that the more time spent in the water, the more confidence one will have. Simply walking back in forth in the shallow end will help you gain more confidence in the pool. There are also float products that can help build confidence in the pool while providing extra buoyancy.

using floats when swimming

As you can tell, swimming workouts for beginners are not just about swimming laps. There is much more that you can do to build confidence in the water and feel great swimming.

Swimming with Friends

Here at The Klubb we are all about getting Outside, Together with friends. If you are just starting to build a swim routine, try and find a friend to go with you. The Klubb is in development on a mobile app that makes getting outside with friends easy. You can signup here for the waitlist and be the first to know when it comes out. Below are a few other articles that can help with starting a new routine and the benefits of doing activities with friends.

Now that you have a swim workout and the right gear, grab a friend and hit a local pool to start swimming!