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Looking for some free swimming workouts? Whether you’re an absolute beginner or advanced swimmer, we’ve got you covered. Scroll down below and click on beginner, short, or long to find the swim workout that works for you.
Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Don’t have a base set yet? Check out this post on how to get started today!
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!
Emily Milak is a lifetime competitive swimmer living in Southeastern Wisconsin. Emily is a US National Team champion, NCAA champion, and USMS champion with extensive coaching experience. She is a product development consultant at Kiefer.
Will you be posting new workouts anytime soon?
Will workouts be posted for 2021
Will we see workouts for October and November of 2019
When will new workouts be posted? Only two new ones so far this year.
Thank you, Emily!
David
I like your workouts!
Do you give only 1 workout each week?
For LCM season, will you write in long course times/intervals? Or do you only write workouts in SCY intervals?
(Btw, now understand/see what cumulative yards means).
Awesome! Thanks, Emily!
Emily – will these be coming back soon?
Emily, I’ve used your short workouts for years in support of my NC Senior Games training. I’m currently tapering for the State Finals in two weeks. Along with my FINIS music (purchased from Kiefer Website of course), they keep me in shape and from getting bored! Missed seeing September and October postings…hopefully you are on a well deserved vacation! Look forward for more workouts. Thanks, Rick
Hi Emily. Thank you for all of the great ideas! I can’t seem to find the swim workout terminology sheet on the website. Can you help with that? Thanks.
Looks like the swim workouts ended with March week 1. Are the newer workouts listed somewhere else?
Thanks Emily. Always use your workouts however, I don’t have the time to do all of it but I do what I can.
Thank you, Thank you, Thank you! I coach a mixed group of 16 swimmers, from 6th grade beginners to high school state contenders, all at the same time. Having beginner, short and long workouts with the same focus has made our workouts so much more cohesive. It has made a real difference toward keeping all 3 lanes moving and progressing! I’m not all that good at writing workouts yet, so this resource is a major blessing for me and my swimmers! Thank you Emily!
Would love to see the short workouts more in the 1500-2000 range for people who only have 30-45 minutes to complete them. Working full-time, tending kids, and training for triathlon.
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