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!

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.


    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.

  • Larry Seidman says:

    Looks like the swim workouts ended with March week 1. Are the newer workouts listed somewhere else?

    • Emily Milak says:

      Hi Larry! The new website ate them, they will be added back in as soon as possible. Apologies!

      • Valerie Staffordmallis says:

        Hi, Emily! Yes, the Kiefer free swimming workout webpage is definitely acting hinky. Workouts are posted for the first two weeks of May but the hyperlinks are not active. Therefore the workouts are not downloadable. We realize it is not your fault but it IS very frustrating.

        • Emily Milak says:

          Hi Valerie, I will give a poke to our master of all website things. I am sorry it has been glitchy, new things have bugs it would seem. Stick with us, we will get it squared away. Hopefully sooner than later!

  • jsmith141jay says:

    Thanks Emily. Always use your workouts however, I don’t have the time to do all of it but I do what I can.

  • Marla Touchstone says:

    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.

    • Emily Milak says:

      Hi Shawn! The workouts are written to be adaptable so we aren’t flooding everyone with five different levels, take 10-15% off to help you get your yards in within your time frame. That way you still can get some intensity and variety without having to drop a set.

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