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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.
david says: When will new workouts be posted? Only two new ones so far this year.
Hi David, looking into this for you. They are all written and I will try to figure out where they’ve gone off to.
Rebecca says: 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).
Hi Rebecca! Yes one workout per week, however if you need more might I suggest digging through all the available ones and mixing them up. I don’t really use intervals that are specific to courses, you use your base time regardless. I generally do a reminder ‘set your base’ workout before the swim seasons change. Using a base interval will offer more specific training to a wider audience then just a generic ‘rest’ set or basic intervals. Hope that helps!
Rebecca says: Emily – will these be coming back soon?
Hi Rebecca I’m looking into this now, they are always written, however I don’t do the actual posting. Apologies!
They’ve been recovered! Not sure what happened there, but happy swimming to you!
https://www.kiefer.com/blog/free-swimming-workouts-for-beginners-and-advanced-swimmers
Rick Jones says: 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 Rick! Glad you found some tunes to rock out to as well, I can’t seem to get by without them. I was indeed on vacation with my family, but did have workouts written for you all in my absence. Checking on it right now, apologies for the delay! And best of luck at State!!!
Rick we’ve got them back up! Not sure what happened there, but here they all are, happy swimming to you!
https://www.kiefer.com/blog/free-swimming-workouts-for-beginners-and-advanced-swimmers
GRETCHEN BROUCH says: 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?
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.
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!
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!
Hi Marla! So glad we’ve been able to make a difference and keep you and your swimmers on track!
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.
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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