The quest for Olympic glory in swimming is a multifaceted journey, where every detail counts—especially nutrition. Understanding the pivotal role of nutrition for swimmers can make all the difference. Competitive swimmers have unique dietary needs that can enhance performance, recovery, and overall health.

Macronutrients for Swimmers

Carbohydrates are the primary fuel source for swimmers, providing the energy needed for intense training and competition. Olympic athletes prioritize high-quality carbs like whole grains, fruits, and vegetables to maintain energy levels.

Protein plays a crucial role in muscle repair and growth. Swimmers incorporate lean protein sources, such as chicken and fish into their diets to support muscle recovery and ensure readiness for the next training session.

Healthy fats are essential for long-term energy and health. Avocados, nuts, and olive oil are staples in a swimmer's diet, offering the fats necessary for endurance and overall well-being.

Hydration Strategies

Hydration directly impacts performance, making it a critical focus for Olympic swimmers. Athletes monitor their water intake rigorously, ensuring they're properly hydrated before, during, and after training to optimize performance and recovery.

Timing of Meals and Snacks

Meal timing is key to maximizing energy levels and enhancing performance. Swimmers often eat high-carb meals and snacks before training for energy, followed by protein-rich foods post-training to aid in muscle recovery. This strategy ensures swimmers have the fuel and building blocks needed for their rigorous schedules.

Nutrition Plans from Olympic Swimmers

Professional swimmers often share glimpses into their daily eating plans, revealing a balanced approach to nutrition that supports their training demands. These plans emphasize the importance of nutrient-dense foods, proper hydration, and strategic meal timing. Amateur athletes can adapt these principles, focusing on balanced nutrition that supports their training intensity and goals.

Nutrition plays a crucial role in the success of Olympic swimmers, supporting energy needs, performance, and recovery. By considering dietary choices as part of their training regimen, swimmers at all levels can improve their performance and health. Let Kiefer Aquatics be a part of your journey, offering high quality and inspiration to fuel your ambitions in and out of the pool!

The road to the Olympics is paved with dedication, rigorous training, and an unwavering commitment to excellence. As the 2024 Olympics in Paris approach, the spotlight intensifies on the athletes preparing to showcase their talents on the world’s biggest stage.

For amateur swimmers and enthusiasts, the journey of being an Olympian offers invaluable lessons and inspiration. This article explores the routines and strategies of Olympic swimmers, providing insights that can elevate your own training.

Setting Goals and Routine

The foundation of Olympic training lies in setting clear, achievable goals. Olympians meticulously plan their routines, balancing rigorous training sessions with rest and recovery. An example routine might include twice-daily swims, complemented by strength training and flexibility exercises, structured around key performance objectives. Such discipline in goal-setting and routine execution is essential for progress and success.

Physical Training

Olympic swimmers engage in a diverse array of workouts, both in the pool and through dry-land training. This holistic approach ensures a balance between strength, endurance, and technique. Weightlifting, circuit training, and yoga are integral for building the physical attributes required to compete at an elite level, emphasizing the importance of a well-rounded training program.

Mental Preparation

Mental preparation is as critical as physical competence in reaching Olympic levels of competition. Olympians often employ visualization and meditation techniques to enhance focus and prepare for the pressures of competition. These mental strategies are crucial for managing stress, overcoming obstacles, and maintaining performance under pressure.

Nutrition and Recovery

Nutrition plays a pivotal role in an Olympian’s training. A balanced diet, rich in nutrients, fuels the body for peak performance and aids in recovery. Furthermore, recovery techniques such as adequate sleep, massage, and hydrotherapy are essential to prevent injuries and ensure athletes can train consistently and effectively.

Technique and Fine-Tuning

Refining techniques are a continuous process for Olympic swimmers, focusing on efficiency in strokes, turns, and starts. The use of technology and coaching for technique improvement cannot be overstated, with video analysis and biomechanical feedback providing critical insights for fine-tuning performance.

Training like an Olympian demands more than just physical endurance; it requires a holistic approach encompassing goal setting, physical and mental preparation, nutrition, recovery, and technique refinement. While the journey to the Olympics may seem distant for many, the principles that guide Olympic athletes can inspire and improve the training of swimmers at all levels. Let Kiefer Aquatics support you with the gear and guidance needed to embark on this transformative journey today!

Swimming goes beyond being a mere physical activity; it's a powerful medium that harmonizes body and mind. The benefits of swimming extend beyond physical fitness, emphasizing the impact it has on mental health. This connection between physical exercise and mental well-being is increasingly recognized, highlighting the importance of activities, like swimming, in maintaining mental health.

Stress Reduction: One of the key benefits of swimming is its ability to significantly reduce stress. Swimming can be incredibly meditative, offering a sense of tranquility and peace. Scientific studies back this, showing that regular swimming sessions contribute to lower stress levels and improved emotional states.

Improvement in Mood: Swimming can lead to an uptick in mood-enhancing hormones such as serotonin and endorphins. These chemicals play a critical role in our sense of happiness and well-being.

Anxiety and Depression Alleviation: Research has demonstrated swimming's effectiveness in combatting symptoms of anxiety and depression. The physical exertion helps in the release of mood-boosting hormones, while the calming effect of being in water can act as a natural form of therapy. Swimming offers a unique escape, aiding individuals in managing their mental health challenges more effectively.

Cognitive Function: Engaging in regular swimming can also have a positive impact on cognitive functions. Studies suggest that swimming may enhance memory, cognitive flexibility, and attention span across various age groups. This cognitive boost is particularly beneficial for children in their developmental years and seniors looking to maintain mental acuity.

Social Connections: Group swimming activities or joining a swim team can foster meaningful social connections. The communal aspect of swimming encourages supportive relationships, enriching mental health through social interaction and shared experiences.

The benefits of swimming for mental health are vast and varied, offering a holistic approach to well-being that encompasses stress reduction, mood improvement, and cognitive enhancement, among others. For those seeking a balanced lifestyle, swimming emerges as an ideal choice. Kiefer Aquatics encourage everyone to make a splash for their mental health, experiencing firsthand the transformative power of swimming.

Whether you're just getting started or looking to deepen your aquatic journey, Kiefer Aquatics is here to support you with the right gear and resources to enhance your mental and physical well-being through swimming. Learn more today!

Swimming provides numerous advantages for overall body health. However, to fully gain these benefits and reduce the likelihood of injury, it is essential to practice correct swimming techniques. Practices that go against proper form can hinder competitive advancements and decrease efficiency. This article dives into five common mistakes encountered by swimmers across levels of expertise, presenting professional insights to enhance form and outlining corrective measures through swim training equipment.

Error #1: Flawed Breathing Technique

Flawed breathing techniques, including extended breath-holding or inconsistent breathing patterns, can disrupt rhythm and elevate your fatigue levels. To improve this, swimmers are advised to concentrate on exhaling underwater and achieving an immediate inhalation with each stroke, ensuring your breath is consistent and controlled. Incorporating swim training gear designed to improve lung capacity can also be beneficial.

Error #2: Poor Body Positioning

Many swimmers struggle with maintaining a streamlined position in the water, which can lead to increased drag and reduced speed. Ensure your body is flat, your hips and legs are high, and your head is in line with your spine. Use swim gear like pull buoys to practice and maintain this position.

Error #3: Kick Efficiency

An inefficient kick, characterized by either too much knee bending or a shallow flutter, can drastically affect your swimming performance. Focus on kicking from the hips with slightly bent knees and utilize swim training gear like kickboards to isolate and improve your kick.

Error #4: Arm Stroke Technique

Inaccurate arm movements can significantly reduce propulsion and elevate energy consumption. Ensure your arms move in a smooth, circular motion, pulling water efficiently with each stroke. Swim paddles can help correct your form by increasing resistance and highlighting flaws in your stroke technique.

Error #5: Inadequate Core Engagement

A strong core is vital for stabilizing your body in the water and ensuring efficient movement. Weak core engagement can lead to poor body alignment and reduced propulsion. Incorporate core-strengthening exercises, both in and out of the pool, to improve your swimming form and overall performance.

Recognizing and correcting these common swimming mistakes with appropriate swim gear and swim training gear can significantly enhance your swimming experience. Whether you're a casual swimmer, a lifeguard, or managing a pool facility, paying attention to swimming form and technique is essential. Practice regularly, seek feedback from coaches or experienced swimmers, and remember that improvement takes time and patience. Let Kiefer Aquatics help you select the right gear to support your journey toward efficient, enjoyable swimming!

Bloomington, IL 04/01/2024— In a significant stride towards drowning prevention, Kiefer Aquatics, a leader in swimwear and aquatic gear, announces its partnership with No More Under, a Seattle-based nonprofit dedicated to enhancing water safety through education, equitable access to swimming lessons, and essential swimming tools. This collaboration is poised to make significant advancements in reducing drowning incidents and promoting water safety for all ages.

Highlighting the beginning of our collaboration, Kiefer Aquatics has generously contributed youth swimming goggles to No More Under. No More Under is about to support their largest ever week of free swim lessons, supporting 350 children, with every participant receiving a pair of Kiefer goggles. This is a testament to Kiefer's profound dedication to drowning prevention, enabling even more young swimmers to have access to high-quality gear. Through this partnership, we're excited to offer additional free swim lessons, furthering our commitment to ensuring every child has the opportunity to learn to swim safely. In an exciting expansion of our efforts, No More Under is hosting 10 programs during the week of April 8-12th, aimed at providing Spring Break lessons to approximately 300 children. This initiative marks a significant increase in our outreach, ensuring that the joys and safety of swimming are accessible to even more young individuals during a critical learning period.

Support the cause here: https://nomoreunder.networkforgood.com/projects/221524-kiefer-x-no-more-under

Amy Johnson, VP of Sales at Kiefer Aquatics, expressed the company's dedication, "Drowning prevention is more than a cause; it's a commitment at Kiefer Aquatics. By joining hands with No More Under, we aim to ensure that every child can learn to swim in a safe, confident manner. We're enthusiastic about initiating our collaboration with No More Under and are eager to further our support in this crucial mission."

Echoing the sentiment, Chezik Tsunoda, Founder and Executive Director of No More Under, highlighted the importance of the donation, "The introduction to swimming is a transformative experience for children, making goggles an indispensable tool. Kiefer's support significantly propels our mission forward, ensuring every child has the opportunity to learn this life-saving skill."

Natasha Lloyd, Program Director at No More Under, shared a personal insight, "Transitioning from a competitive swimmer to a role in water safety has exposed the critical need for bridging these worlds. Kiefer's substantial donation not only acknowledges the importance of water safety but also sets an inspiring precedent for others in the aquatic sector."

In 2023, No More Under's initiatives made a remarkable impact:

Engaged over 700 participants

Conducted 4,121 swim lessons

Introduced 68% of participants to their first formal swim lesson

Supported a diverse group with 84% BIPOC participants

Catered to participants speaking 17 different languages

Assisted 92% of participants eligible for free lunch programs

Founded in memory of Yori Tsunoda, who tragically drowned at three, No More Under, spearheaded by Chezik Tsunoda, aims to prevent similar tragedies. Through comprehensive swim lessons, barrier removal, and advocacy, No More Under embodies Yori's legacy, striving to make swimming accessible and safe for every child.

For more details on Kiefer Aquatics' products and initiatives, visit https://www.kiefer.com/ To learn about No More Under and its efforts in drowning prevention, visit https://www.nomoreunder.org/

About Kiefer Aquatics

Kiefer Aquatics is dedicated to enhancing the aquatic journey for everyone – serving competitive swimmers, lifeguards, aquatic facilities, water fitness and learn to swim programs.  Kiefer has pioneered innovations and custom product services over our 75-year history including the first nylon material swimsuit, the kickboard, the lifeguard rescue can, starting blocks, lane lines, pace clocks, soft-gasket goggles, and learn to swim products.

Kiefer was founded in 1947 by Adolph Kiefer - US Olympic Gold Medalist, WWII Navy Instructor, and aquatics industry Pioneer.  Kiefer’s legacy of service, selection and value continues to propel us today.

About No More Under

No More Under is a leading advocate for drowning prevention in Seattle, Washington. Through education, advocacy, and resource provision, it aims to reduce drowning incidents, ensuring safe and confident water enjoyment for individuals across all ages.

Contact Information:

Kiefer Aquatics

Amy Johnson

[email protected]

402-309-5020

No More Under

Natasha Lloyd

[email protected]

334-275-0278

Dive into the season with Kiefer's fresh Rise collection, your go-to for enhancing pool performance. As the days grow longer and the sun shines brighter, it's the perfect moment to upgrade your swim gear with our latest, high-quality offerings. Kiefer, a trusted name in swimming, proudly introduces the Rise collection, crafted for ambitious swimmers ready to take on new challenges. Our collection, ideal for summer teams, combines quality, style, and affordability to help you look and perform your best.

Spotlight on the Rise Collection:

Rise Sandies Breakout Poly Swimsuit & Jammer: Embrace excellence with durable, snug-fitting suits designed for optimal water movement.

Rise Sandies Helix Poly Swimsuit, Jammer & Racer: Stand out with chlorine-resistant polyester fabric ensuring lasting performance.

Rise Sandies Blueprint Poly Jammer & Swimsuit: Hit the water in style with eye-catching prints without compromising on performance.

Shop the new Rise Collection: https://www.kiefer.com/swim-team.html?brandfilter=RISE%20Aquatics&product_list_order=newest

Explore New Kiefer Swim Gear:

Expand your swim gear with our new additions, tailored for today's swimmers. From mirrored goggles designed for clarity and reduced glare to kickboards aimed at improving technique and strength, our latest gear ensures you're equipped for peak performance.

Shop New Kiefer Gear: https://www.kiefer.com/swim-gear.html?brandfilter=Kiefer&product_list_order=newest

Your Swim Season Starts Here:

Kick off your season with Kiefer. Explore the Rise collection and new gear to see how we can elevate your swim journey. With our expertise and dedication, we're here to support you at every turn.

About Kiefer:

Kiefer Aquatics is dedicated to enhancing the aquatic journey for everyone – serving competitive swimmers, lifeguards, aquatic facilities, water fitness and learn to swim programs.  Kiefer has pioneered innovations and custom product services over our 75-year history including the first nylon material swimsuit, the kickboard, the lifeguard rescue can, starting blocks, lane lines, pace clocks, soft-gasket goggles, and learn to swim products.

Kiefer was founded in 1947 by Adolph Kiefer - US Olympic Gold Medalist, WWII Navy Instructor, and aquatics industry Pioneer.  Kiefer’s legacy of service, selection and value continues to propel us today.

Shop our website: https://www.kiefer.com/

Visit a store near you: https://www.kiefer.com/store-locations

Reach out to a rep about your team experience: Amy Johnson VP of Sales [email protected]

Bloomington IL 02/12/2024 – Kiefer, a leading provider of swimwear and aquatic gear, and Gulf Swimming LSC, a premier organization dedicated to the promotion and development of competitive swimming in the Greater Houston Area, are thrilled to announce a new strategic partnership. This collaboration is set to bring unparalleled support and resources to the swimming community, fostering growth and excellence in the sport.

Under this partnership, Kiefer will become the official swimwear and equipment supplier for Gulf Swimming LSC, providing high-quality, performance-oriented products to athletes, coaches, and teams. This alliance not only aims to equip swimmers with the best gear for training and competition but also to inspire and empower athletes of all levels to achieve their full potential.

"We are excited to join forces with Gulf Swimming LSC," said Amy Johnson VP of Sales at Kiefer. "Their commitment to excellence and community aligns with our core values, and together, we look forward to making a significant impact on the sport of swimming in the Greater Houston Area."

Julie Bachman, Executive Director of Gulf Swimming LSC, expressed equal enthusiasm about the partnership. "Teaming up with Kiefer represents a fantastic opportunity for our members.  Access to top-tier swimwear and equipment is crucial for the success of our swim clubs and athletes, and Kiefer's expertise and customer service excellence will undoubtedly benefit our swimming community."

The partnership will also feature joint initiatives aimed at promoting swimming participation and competitive excellence, including swim clinics, team sponsorships, and community events. Both organizations are committed to creating a positive and inclusive environment that encourages athletes to pursue their goals and celebrate their achievements.

For more information about Kiefer and Gulf Swimming LSC's partnership, visit https://www.kiefer.com/ and https://www.gomotionapp.com/team/gslsc/page/home.

About Kiefer

Kiefer Aquatics is dedicated to enhancing the aquatic journey for everyone – serving competitive swimmers, lifeguards, aquatic facilities, water fitness and learn to swim programs.  Kiefer has pioneered innovations and custom product services over our 75-year history including the first nylon material swimsuit, the kickboard, the lifeguard rescue can, starting blocks, lane lines, pace clocks, soft-gasket goggles, and learn to swim products.

Kiefer was founded in 1947 by Adolph Kiefer - US Olympic Gold Medalist, WWII Navy Instructor, and aquatics industry Pioneer.  Kiefer’s legacy of service, selection and value continues to propel us today.

About Gulf Swimming LSC

Gulf Swimming LSC is a member of USA Swimming that oversees competitive swimming activities in the Greater Houston Area. It is committed to fostering the growth and development of swimming through support for athletes, coaches, and clubs.

Amy Johnson

Vice President of Sales

Kiefer Aquatics

[email protected]

Julie Bachman

Executive Director

Gulf Swimming

[email protected]

Bloomington, IL – February 8, 2024

Kiefer Aquatics, a leader in the swimwear and aquatic equipment industry, is thrilled to announce a strategic partnership with the Association of Aquatic Professionals (AOAP), a revered non-profit organization committed to promoting aquatic education, research, and safety.

This partnership signifies a milestone in the effort to enhance the aquatic community, combining Kiefer Aquatics' cutting-edge products and resources with AOAP's extensive professional network and dedication to aquatic safety and education.

About the Partnership

The collaboration will concentrate on a series of initiatives designed to foster water safety, education, and the enjoyment of aquatic activities across the United States. These initiatives will include the creation of co-branded educational content, collaborative safety campaigns, and exclusive product offerings for AOAP members.

Furthermore, Kiefer Aquatics will play a pivotal role as a premier sponsor of the AOAP's annual conference and exposition, supporting the organization's commitment to education and networking within the aquatic community. The partnership will also encompass joint research projects and community outreach efforts aimed at advancing aquatic safety and participation.

“We are thrilled to announce our partnership with the Association of Aquatic Professionals.  Juliene and her team strive to provide the highest quality representation to their membership and Kiefer is excited to be a part of that initiative!” stated Amy Johnson, Vice President of Sales with Kiefer Aquatics. 

Juliene Hefter, Executive Director of the Association of Aquatic Professionals, expressed similar enthusiasm: "Collaborating with Kiefer Aquatics presents an incredible opportunity for our organization to amplify our work in aquatic safety and professional development. Kiefer's commitment to quality and their dedication to the aquatic community make them the perfect partner to help us achieve our goals."

About Kiefer Aquatics

For over 70 years, Kiefer Aquatics has been at the forefront of innovation and safety in the aquatic industry. Offering a comprehensive range of products including high-performance swimwear, training aids, and safety equipment, Kiefer Aquatics is dedicated to enhancing the aquatic experience for swimmers and aquatic professionals alike.

About the Association of Aquatic Professionals

The Association of Aquatic Professionals is a non-profit 501(c)3 organization dedicated to supporting aquatic professionals through advocacy, education, and networking opportunities. AOAP's mission is to promote aquatic safety and a vibrant aquatic environment across the industry.

For further details on the partnership, please visit www.kiefer.com or www.aquaticpros.org.

Contact Information:

Amy Johnson

Vice President of Sales, Kiefer Aquatics

[email protected]

(402) 309-5020

Juliene Hefter

Executive Director & CEO Association of Aquatic Professionals

[email protected]

(262)-894-9772

2024 is the year of the Olympics. In Paris, Olympians are competing in swimming events in hopes of winning the gold medal for their country. Want to start training like an Olympian? Whether you’re a beginner or an advanced swimmer, Kiefer Aquatics has swim workouts for beginner, short, or long to ensure you are getting the training you need. Scroll down to begin training today!

Having trouble understanding the terminology? View our swim workout terminology sheet for all of the definitions you may need!

2024 Free Swim Workouts

January 2024

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3: Swim Workout: Beginner | Short | Long
• Week #4: Swim Workout: Beginner | Short | Long

February 2024

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3: Swim Workout: Beginner | Short | Long
• Week #4: Swim Workout: Beginner | Short | Long

March 2024

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2: Dryland
• Week #3: Dryland
• Week #4: Coming Soon

April 2024

January 2023

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3: Swim Workout: Beginner | Short | Long
• Week #4: Swim Workout: Beginner | Short | Long
• Week #5: Swim Workout: Beginner | Short | Long

February 2023

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

March 2023

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

April 2023

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long
• Week #5 Swim Workout: Beginner | Short | Long

May 2023

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2: Swim Workout: Beginner | Short | Long
• Week #3: Swim Workout: Beginner | Short | Long
• Week #4: Swim Workout: Beginner | Short | Long

June 2023

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

July 2023

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

August 2023

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim  Workout: Beginner | Short | Long

September 2023

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

October 2023

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout:
• Week #3 Swim Workout:
• Week #4 Swim Workout:

November 2023

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December 2023

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December 2022

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short |  Long

November 2022

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long
• Week #5 Swim Workout: Beginner | Short | Long

October 2022

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

September 2022

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long
• Week #5 Swim Workout: Beginner | Short | Long

August 2022

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

July 2022

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long
• Week #5 Swim Workout: Beginner | Short | Long

June 2022

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

May 2022

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

April 2022

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long
• Week #5 Swim Workout: Beginner | Short | Long

March 2022

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

February 2022

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long

January 2022

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long
• Week #5 Swim Workout: Beginner | Short | Long

Questions or thoughts? Let us know in the comments below! And if you find these swimming workouts useful, please share them with your friends on social media. Thanks in advance!