Swim Coaches Beginner’s Guide to Writing Workouts

Reviewed by Patricia Warren
Patricia Warren

For over a decade, Patricia Warren has served as an assistant swim coach and encouraged many swimmers to contribute best to their career in swimming. Now, she is implementing her skills and education in the areas of blogging.

Swim Coaches Beginner’s Guide to Writing Workouts

Are you baffled on the verge of writing workouts for your squad? Well, we thoroughly understand your position, and we will allow you to learn things very fast and provide the techniques as to how the writing workout needs to be!

Being the swim coach, you will have to schedule various swim workouts for your team. There are several visions to it, and there are more precise ways to apply these ideas positively.

It may not be easy to train your beginner’s team as your team currently may not have much background with the activities, and it is only you who will make things easier for them.

With the tips of writing, workouts should combine both learning and enjoyment, which will engage your gang to perform better.

Come and let us make a note of this entire wisdom guide and apply the same with your group in a creative way.

1. Prioritize One Stroke a Calendar Week

You would be well aware of all the four-stroke styles, i.e., Front crawl, Backstroke, breaststroke, and butterfly.

Consider training front crawl stroke in week 1, Backstroke in week 2, and the rest two strokes in the coming 3rd and 4th week, respectively.  These techniques are straightforward to remember and learn. Later, the revision activity needs to schedule after week 4.

This technique of writing workouts will make you concentrate on every individual and make them stronger after regular practice.

You can conduct stroke sessions every week for 30 minutes to one hour.

2. Swim Workout Structure

Swim Workout Structure

The swim workout structure consists of three essential parts, as mentioned below.

Warm-up: Warm should always be the 10-20% of your workout activity. This activity helps the body activate your muscles to get into the main set. It will slowly stabilize heart rate as well.

Main set: This is the core area of workout which should be at least 60-80% of the session.

Cooldown: Again, cool down should be around 10-20% of the workout. It helps lower the heart rate and releases lactic acid through the muscles.

Always keep your warm-up activity consistent. Assign the number of swimmers in each lane and ask the swimmers to start swimming only after your announcement.

3. Workout 1 (500 Meters)

Warm-up – 100 meters: Workout plan one consists of a 100 meters warm-up with 4*25 freestyle. Take a rest for 10-20 seconds after each stroke. Always ask the team to extend as far as possible to increase the maximum distance.

Main set – 300 meters: Perform 6*50 freestyle and focus on breathing. Take a rest for 10-20 seconds after each 50 freestyle strokes.

Cooldown – 100 meters: With 4*25 freestyle of silent swimming, the team can take a rest for 10-20 seconds.

Here, silent swimming refers to using all the senses to become aware of your stroke and reduce splash.

4. Workout 2 (1000 Meters)

Warm-up – 200 meters:  Workout for 50 freestyles four times and rest for 10-20 seconds after each 50 stroke

Pre-set  – 100 meters: Set of 4*25 Short and fast kicks with 10-20 seconds rest after each 25 kicks

Mainset – 500 meters:

1. 5*50 freestyle with maximum distance per stroke and rest for about 10-20 seconds after each 50

2. Exercise the second set of 5*50 freestyle; however, ask the team to reduce stroke distance by 1 in each set. Take a rest of 10-20 seconds after each 50

Cool Down – 200 meters: The silent swimming of 4*50 freestyles and rest for 10-20 seconds after each 50 strokes

5. Training Plans:

You should always assign a goal to your squad before they start exercising; this will boost confidence in them and improve their freestyle techniques and steadiness.

The duration of the plans should be around two weeks, and each week comprises three workouts.

The average workout should be of 20 minutes and cover 500 meters.

6. Weight Loss Plan:

The main goal of the beginner should be to reduce their weight with a good weight loss journey. This journey should be for eight weeks, with two workouts per week. Seven hundred meters of average training for about 20-30 minutes.

7. Cooling down:

After great stroke techniques, allow the team to cool down slowly to normalize their heart rates. Later, ask them to practice as per their wish ad watch carefully which student creates their style of stroke and applaud accordingly.

Always encourage your squad to be motivated and perform far better than the initial stage.


By following all the above writing workouts, you will surely make your team master swimming. You can also make them learn innovative strokes of yourself. It will encourage them so that they can create their own.

For a better engagement with the team, you can plan the workout as per the above guide but can alter the direction as per your desire to keep the individuals uplifted and committed.

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