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

• Week #1 Swim Workout:
• Week #2 Swim Workout:
• Week #3 Swim Workout:
• Week #4 Swim Workout:

December 2023

• Week #1 Swim Workout:
• Week #2 Swim Workout:
• Week #3 Swim Workout:
• Week #4 Swim Workout:

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!