Free Swimming Workouts for Beginners and Advanced Swimmers by Kiefer®

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Free Swimming Workouts for Beginners and Advanced Swimmers by Kiefer®

Free Swimming Workouts for Beginners and Advanced Swimmers by Kiefer®

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.

Swimming Freestyle Underwater Photograph

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!

November 2018

October 2018

September 2018

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

August 2018

July 2018

June 2018

May 2018:

April 2018

March 2018

  • 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 2018

January 2018

 

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!

About Emily Milak

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.

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I've been a swimmer my whole life. My parents started me with lessons as a three year old and by five I had joined my first team. I started swimming year round at eight and by thirteen I was qualified for Junior Nationals. By fifteen I was a member of the US National Junior Team (National 'B' Team) and a Senior National Qualifier. I attened my first Olympic Trials in 2000 and finished third in the 200 butterfly. I am a US National Champion, three time NCAA Champion, NCAA record holder, and was a memeber of the US National 'A' Team for five years. I've competed in two World Championships, two Duel in the Pools, a Pan Pacific Championship where I earned a bronze medal in the 200 fly, and competitor in the Goodwill Games. I love to swim and love to coach. I have been working with 12 & Unders for the past ten years including a lengthy stint as the head age group coach in Houston, TX with the toughest bunch of little swimmers I have ever had the privilege of working with. Now I am a mom who swims! I substitute coach and swim master's. I have only competed at one Master's Nationals but walked away a two time champion.

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