NEW WOMEN MEN KIDS SWIMWEAR SWIM GEAR LIFEGUARD POOL EQUIPMENT AQUA THERAPY SALE TEAMS Home / Swim Workouts / Free Swimming Workouts For Beginners And Advanced Swimmers By Kiefer® June 18, 2018 by Emily Milak Free Swimming Workouts for Beginners and Advanced Swimmers by Kiefer® by Emily Milak in Swim Workouts 33 Comments 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! 2020 Free Swim Workouts January 2020 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 2020 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 2020 Week #1 Swim Workout: Beginner | Short | Long Week #2: Dryland Week #3: Dryland Week #4: Coming Soon April 2020 January 2019 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 2019 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 2019 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 2019 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 2019 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 2019 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 2019 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 2019 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 2019 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 2019 Week #1 Swim Workout: Beginner | Short | Long Week #2 Swim Workout: Week #3 Swim Workout: Week #4 Swim Workout: November 2019 Week #1 Swim Workout: Week #2 Swim Workout: Week #3 Swim Workout: Week #4 Swim Workout: December 2019 Week #1 Swim Workout: Week #2 Swim Workout: Week #3 Swim Workout: Week #4 Swim Workout: December 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 November 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 Week #5 Swim Workout: Beginner | Short | Long October 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 September 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 Week #5 Swim Workout: Beginner | Short | Long August 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 July 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 Week #5 Swim Workout: Beginner | Short | Long June 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 May 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 April 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 Week #5 Swim Workout: Beginner | Short | Long 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 Week #1 Swim Workout: Beginner | Short | Long Week #2 Swim Workout: Beginner | Short | Long Week #3 Swim Workout: Beginner | Short | Long January 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 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! 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. Mail | Google+ | More Posts (187) Written by Emily Milak 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 attended 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 member 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. web 33 Comments David says: January 5, 2020 at 9:38 am Will you be posting new workouts anytime soon? Reply JAY ZAVISLAK says: May 17, 2021 at 6:36 pm Will workouts be posted for 2021 Reply JAY ZAVISLAK says: November 21, 2019 at 3:45 pm Will we see workouts for October and November of 2019 Reply Emily Milak says: November 22, 2019 at 10:33 am Working on it! Having an issue with WordPress, hang in there, trying to work it all out! Reply david says: February 16, 2019 at 9:55 am When will new workouts be posted? Only two new ones so far this year. Reply Emily Milak says: February 19, 2019 at 8:06 am Hi David, looking into this for you. They are all written and I will try to figure out where they’ve gone off to. Reply david says: March 9, 2019 at 2:08 pm Thank you, Emily! David Reply Emily Milak says: March 12, 2019 at 9:52 pm Very welcome!!!! Reply David says: April 27, 2019 at 9:49 am Is it possible to go back to posting one workout a week? Reply JAY ZAVISLAK says: April 30, 2019 at 11:27 am When will new workouts be posted? Emily Milak says: April 30, 2019 at 3:44 pm They should be posted weekly, I am checking on this. I am not currently the person who posts them, our apologies! Emily Milak says: April 30, 2019 at 3:45 pm Apologies, they should be weekly. Checking on this, and seeing as its been a bit of a problem lately will try and take the actual posting over moving forward. Thank you for your patience Emily Milak says: May 7, 2019 at 4:16 pm Hi David! All past workouts should be up now! We are current as of this minute! Rebecca says: January 10, 2019 at 12:47 pm 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). Reply Emily Milak says: January 15, 2019 at 10:12 am 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! Reply david says: May 11, 2019 at 9:39 am Awesome! Thanks, Emily! Reply Rebecca says: October 24, 2018 at 12:28 pm Emily – will these be coming back soon? Reply Emily Milak says: October 30, 2018 at 7:07 am Hi Rebecca I’m looking into this now, they are always written, however I don’t do the actual posting. Apologies! Reply Emily Milak says: November 6, 2018 at 10:07 am 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 Reply Rick Jones says: October 23, 2018 at 8:20 am 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 Reply Emily Milak says: October 30, 2018 at 7:09 am 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!!! Reply Emily Milak says: November 6, 2018 at 10:08 am 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 Reply GRETCHEN BROUCH says: July 24, 2018 at 1:43 pm 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. Reply Emily Milak says: July 26, 2018 at 3:35 pm Here you go Gretchen! https://www.kiefer.com/blog/swim-workout-terminology Reply Larry Seidman says: April 26, 2018 at 8:06 am Looks like the swim workouts ended with March week 1. Are the newer workouts listed somewhere else? Reply Emily Milak says: May 1, 2018 at 9:43 am Hi Larry! The new website ate them, they will be added back in as soon as possible. Apologies! Reply Valerie Staffordmallis says: May 23, 2018 at 8:46 am 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. Reply Emily Milak says: May 23, 2018 at 8:54 am 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! Reply jsmith141jay says: March 1, 2018 at 10:31 am Thanks Emily. Always use your workouts however, I don’t have the time to do all of it but I do what I can. Reply Marla Touchstone says: February 28, 2018 at 8:27 am 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! Reply Emily Milak says: February 28, 2018 at 1:26 pm Hi Marla! So glad we’ve been able to make a difference and keep you and your swimmers on track! Reply Shawn Blaesing-Thompson says: February 27, 2018 at 11:21 am 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. Reply Emily Milak says: February 28, 2018 at 1:27 pm 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. Reply Leave a Reply Your email address will not be published. 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