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6 Tips for a Successful Swim Pool Workout for Beginners

If you want to get fit this summer, why not try a swimming pool workout? It's a great way to get your heart pumping and make the most of the hot weather.

Emilia Moore
6 Tips for a Successful Swim Pool Workout for Beginners
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Summer is a great time to stay active and move outdoors, but it can also be hot and humid. If you're looking for a way to stay cool and get in shape, consider doing some water workouts.

Summer is the best time to get into a pool workout by wearing a swimsuit. Swimming is a great cardiovascular activity that utilizes practically every muscle in your body. It's also a low-impact exercise, gentle on your joints.

If you're looking for a fun, challenging workout, swimming is worth adding to your routine. These exercises are a great way to start getting in shape for the summer, and they're easy to do no matter what your fitness level is.

Keep reading for some tips on how to get started with water workouts.

Tips to Get Better At Swimming in the Pool

There's no magic formula to becoming a better swimmer. It takes a lot of practice, dedication, and a desire to learn. But if you're looking for some tips to help you along the way, here are a few things to keep in mind:

1. Set Realistic Expectations

You should be able to swim for an hour if you usually work out for an hour. Wrong! You can't bring fitness from outside the pool and dump it in. The Corporate Wellness Director at the New York Health and Racquet Club and a nine-time Ironman finisher, Sam Cardona, explained that you wouldn't be able to swim that far.

If you're looking for an example, consider Ashley Diamond. The eCommerce Strategist at Procter & Gamble and fitness blogger has been training to be a swimmer for the last ten years and continues to work toward that goal today. As a result, she's only been able to swim a few laps at a time, even though she runs and works out often.

A 45-minute swim or an Olympic-sized pool isn't necessary. You should reduce your expectations to set some realistic goals. You shouldn't expect to swim a mile without stopping when you're just starting. For your first workout, set a goal of finishing a lap without pausing. Then, the following time, aim for two laps.

2. Choose Quality Over Quantity

Cardona also points out that many beginner swimmers believe that swimming more often is better than swimming less frequently. According to him, "people constantly want to swim a lot, but their technique isn't excellent."

Cardona sees a broad range of swimming techniques when instructing or standing on the pool deck. According to him, over-kicking and pushing their arms through the water in an arc instead of forcing it straight through their body are common mistakes made by beginners.

Inadequate breathing is another common blunder. People whip their heads side-to-side or keep their heads up to go through the water. This causes additional resistance in the water. Instead, focus on turning from your hips and lowering your head to the water's surface.

It might be challenging to remember everything at once, so it's essential to slow down and pay attention to your technique. Instead of focusing on how many laps you can do, try to improve the quality of your swim form. This goes for whether you're a beginner or an experienced swimmer.

Once you have advanced, you can add a weighted vest by DMoose to your swimming workout routine. This multipurpose gym exercise equipment boosts your strength, endurance, and cardiovascular activity!

With the wonderful adjustable 100% waterproof weighted vest, you may attain fantastic balance that allows for higher exertion of effective force on the body!

3. Get in the Gear

To begin, you don't need a lot of equipment. A comfortable training suit, goggles, and a cap are all you'll need to get started. You may use the swim props to enhance your technique as you grow more proficient.

A pull buoy, a piece of foam that you insert between your legs, can help you stay on top of the water if you're just starting. When in the water, you can simply concentrate on your swim stroke and upper body positioning, and you can start to feel your hand 'catch' in the water.

When using a kickboard, your legs are kept separate so that you can focus on kicking correctly. It is advised that the kick should originate from the hip rather than the knee.

To try different workouts, you can also get Resistance Loop Bands by DMoose to work out in the pool and increase resistance. Whether you are in a gym or the pool, these exercise stretch bands will be your favorite. Being extremely lightweight, you can fit and carry them anywhere, anytime.

4. Go With the Flow

Circle swimming is usual while doing laps in the pool. As simple as diving, you go down on the right and back on the other side. Frank Busch, USA Swimming's National Team Director, explains, "That way, no one runs into one another." The pace of the swimmers will also help them arrange themselves into lanes.

Fast, medium and slow lanes may be present in certain swimming pools. There's no harm in watching the swimmers and picking a lane if they aren't already. Switching lanes is always an option if you've chosen a too-fast lane. Do not be ashamed of the lane you choose. Don't forget that there are chances for everyone.

Time for a break? It's perfectly OK to pull over to the side of the wall. Remember that stopping in the middle of the lane is the same as slamming on the brakes when driving on the highway. If you need to overtake someone at the next curve, gently tap their foot to let them know.

5. Understanding the Workout

There is a warm-up, the main workout set, and a cool-down. Sets for workouts are often written out: 4 x 100 on the 2:00. You have two minutes to swim 100 yards or meters before starting again during this set. You can do this four times.

The two-minute break you take is part of that time (so the faster you go, the longer the rest period). You should also check the length of your pool. Most swimming pools are 25 yards or 50 meters long, but some are even longer (Olympic-sized pools).

Keep track of time by having a pace clock at both ends of the pool. The clock says that you start your set when the second-hand reaches 12 on the clock. You push off the wall and start your set then.

You leave when the second-hand reaches six on the clock, which is when you're done. Allow five to 10 seconds between swimmers when swimming with a group.

There may be different strokes for each set or "IM order," which means you swim the lengths in the following order: butterfly, backstroke, breaststroke and freestyle. This is called "IM order." Other sets say "500 pull," which means you swim 500 yards or meters with a pull buoy.

If you need more help, U.S. Masters Swimming has a lot of great resources to help you learn the language of the pool. To understand different strokes, watch this video.

6. Join a Group or Get a Coach

Want to be accountable, have fun, and get good training right away? Group practice is ideal for any swimmer, no matter how skilled or experienced they are.

Adults learning to swim for the first time are exceptions to this rule. They need some time to get used to swimming in a group setting with other swimmers.

As soon as you're ready to take the plunge, look for a local swim club in your neighborhood. If there isn't a group in your area, think about working with a swimming coach. A few lessons with an instructor will help you learn more and keep your frustrations down. It's a great way to improve your skills.

Keep these things in mind, and you'll be on your way to becoming a better swimmer in no time! Try this fun routine to make a splash at the pool now that you're ready.

Swim Workout for Beginners

Get-Used-To-The-Water Workout

  • 8 x 25 yards flutter kick with a board with 15 seconds rest
  • 4 x 50 yards alternate laps of freestyle (odds) and backstroke (evens) with 20 seconds of rest
  • 8 x 25 yards alternate sprint kicks (odds) and easy kicks (evens) with 10 seconds rest in between laps
  • 60 seconds rest
  • 8 x 25 yards freestyle with 15 seconds rest in between laps
  • 4 x 50 yards freestyle with 20 seconds rest in between laps
  • 8 x 25 yards alternating sprint freestyle (odds) and easy backstroke (evens) with 10 seconds rest in between laps

Beginner 30-Minute Distance Workout

  • 4 x 25 yards freestyle with 15 seconds rest in between laps
  • 8 x 50 yards fast kick with 20 seconds rest in between laps
  • 4 x 25 yards freestyle with 15 seconds rest in between laps
  • 1 min rest
  • 4 x 25 yards freestyle with 15 seconds rest in between laps
  • 6 x 100 yards alternating easy freestyle (odds) and hard freestyle (evens) with 30 seconds of rest
  • 4 x 25 yards freestyle with 15 seconds rest

Beginner's Guide to Swim HIIT

  • 25 yards freestyle at a medium pace
  • 40-second rest
  • 2 x 25 yards freestyle at a hard pace with 30-second rest in between laps
  • 2 x 25 yards kicking with the board at a hard pace with 35-second rest in between laps
  • 25 yards freestyle easy with a pull buoy
  • 30-second rest
  • 2 x 25 yards freestyle hard with pull buoy with 40-second rest in between laps
  • 25 yards freestyle easy
  • 30-second rest
  • 2 x 25 yards freestyle hard with 45-second rest in between laps
  • 25 yards freestyle medium
  • 40-second rest
  • 2 x 25 yards freestyle hard with 30-second rest in between laps
  • 25 yards freestyle easy
  • 50 yards walking lunges in the pool, with weights starting at your side and lifting to shoulder height for a forward raise at the top of each lunge (begin with foam weights, then move up in one pound increments as you get stronger)
  • 30-second rest
  • 40-seconds high knees in place
  • 50-yards, walk backward and use aqua weights for shoulder press (straight overhead, palms face each other)
  • 30-second rest
  • 40-seconds squat with biceps curl
  • 30-second rest
  • 40-seconds squat with tricep extension
  • 30-second rest
  • 40-second squat with rows
  • 30-second rest
  • 40-seconds high knees in place
  • 60-second rest
  • Repeat from the lunges for 2-3 rounds

Swimming pool workouts offer several advantages over traditional land-based workouts. The water provides resistance that can help tone your muscles and improve cardiovascular fitness. Second, the water temperature can be soothing and relaxing, which can help reduce stress levels. Finally, swimming pools are often located in scenic locations, providing a pleasant workout environment.


Swimming is an advantageous activity that provides numerous health benefits – just make sure you take the necessary steps to improve your form before hitting the pool. So, whether you're a beginner swimmer working on your form or an experienced one looking to take it up a notch, we hope these tips will help you achieve your swimming goals.

Get in gear with the right attitude and be prepared to go with the flow. Once you have a basic understanding of the workouts, join a group or get a coach for some added support. Be sure to set realistic expectations for yourself and choose quality over quantity when it comes to workouts – and most importantly, have fun!

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Emilia Moore

Emilia Moore earned her master’s degree in community health education from a well known University. She’s a freelance writer based in America whose work has appeared in various online publications, including not only DMoose, but other known blogging websites. Today, it's easy to find health

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