5 Swimming Workouts

5 Swimming Workouts

If you enjoy swimming I am excited to share these 5 swimming workouts with you! These workouts range from beginner to intermediate.

Swimming is my go to exercise when I am pregnant. It is easy on my joints, eases the pain of my varicose veins, and feeling light and buoyant is just really awesome. I do enjoy swimming when I am not pregnant as well I just don’t swim as often.

The Workout Mama - Swim WorkoutsPhoto credit: Steve Donaldson Photography

Currently I am 27 weeks pregnant and I am swimming 3 times a week. The water just feels so great and I really don’t want to do any other type of workout at this point.

I am super fortunate that my parents had my brother and I in swim lessons from elementary school and we both completed all the available levels. In high school we both become lifeguards and taught swim lessons at the same pool we learned to swim at.

I will always be grateful for having the knowledge to swim because it is a great low impact exercise. I also am super thankful for lifeguarding, teaching swim lessons, and being a pool manager because that is how Josh and I met. Thank you City of Tempe and our boss Pat for selecting us to manage a pool together :).

Here are 5 swimming workouts that can help put the fun back into your swims. If you have any questions let me know.

I am also linking (affiliate links) to the equipment I use when I swim Finis Zoomer FinsSpeedo Vanquisher GogglesPull Buoy, and the Best Swim Backpack. I have to share my other favorite that is my swim bag when I swim. I am sure you have had water in your ear before, which is the worst when you are bouncing around trying to get it out. No more jumping, head tilting, or bouncing around (which looks even funnier when you are pregnant) if you use Swim-EAR the magical product that removes water from your ear. As for swimsuits I like to stick with two pieces. Similar suits to the one I am wearing in the photo can be found HERE, HERE, HERE. Lately I have been wearing these bottoms when I am swimming for added comfort.


Category: Intermediate

Why it helps: The ladder workout can take some of the monotony away from pool training. It is great to build endurance and can trick you into swimming longer when you would rather quit your workout.

Total Distance: 1500 yards

  • 500 yards freestyle, rest :20 seconds
  • 400 yards freestyle, rest :15 seconds
  • 300 yards freestyle, rest :10 seconds
  • 200 yards freestyle, rest :5 seconds
  • 100 yards freestyle


Category: Intermediate

Why it helps: Like ladder workouts, timed 50s can take some of the monotony away from pool training. They are great to build endurance and do not require tracking your distance in the pool like a typical swim workout. Just be sure to have a watch/clock/timer that is easily within view to time your intervals.

Total Distance: Variable

The easiest way to explain this type of workout would be use a set of 50 yard freestyles on the one minute.

  • 10 x 50’s yards freestyle on “the minute” or :60 seconds

This means you would be swimming 10 x 50’s yards freestyle every minute. Regardless of the point on the clock from which you begin the set, you will leave at that same point for each swim in that set. If you are swimming 10 x 50’s on the one minute – leaving on the 60 (top of the pace clock) – and you want to hold 40 seconds on each swim. This would allow you 20 seconds rest before leaving to swim the next 50.

Just for reference when I am pregnant I can’t hold this pace. I like to do my 50’s on 1:10 and I usually have about 15 seconds of rest between 50’s and can maintain that pace for 1500 yards.


Category: Beginnier

Why it helps: This drill helps develop bilateral breathing, which is essential for swimming in open water. It also gives you variation in the frequency of breathing which helps your body adjust to changing conditions.

Total Distance: 1000 yards

  • 4 x 250 alternating breathing pattern as follows:
    • 25 yards breathing every 6th stroke,
    • 50 yards breathing every 5th stroke (bilateral breathing)
    • 75 yards breathing every 4th stroke
    • 100 yards breathing every 3rd stroke (bilateral breathing)


Category: Intermediate

Why it helps: Improves kicks and timing. You will need a kick board and fins are optional.

Total Distance: 1800 yards

  • 400 yards freestyle warmup (choice of strokes)
  • 200 yards crawl alternating lengths of pull and kick (on the first 25 pull only, on the second 25 kick only, repeat — do not use a kick board)
  • 4 x 100 yards flutter kick arounds  (one length each of kicking on stomach, left side, right side and back — ok to use kick board)
  • 4 x 50 yards crawl, resting :15 between (count 3 kicks per arm stroke)
  • 2 x 100 yards IM kick only (with or without kickboard)
  • 400 yards freestyle warmdown  (swim choice of strokes slowly)


Category: Beginner

Why it helps: Improves endurance, breathing rhythm, and gain technique on  flip turns.

Total Distance: 1200 yards (plus flip turn practice)

  • 200 yards crawl warmup (continuous swimming)
  • 200 yards crawl no breath approaching wall (breathe in any pattern during swim but do not breathe within 4 strokes of approaching the wall)
  • 4 x flip turns (practice taking 4 strokes and doing a flip turn followed by 4 strokes)
  • 4 x 100 yards crawl resting :15 between (breathe every 4th stroke and do not breathe within 4 strokes of the wall, do flip turns on all turns)
  • 4 x flip turns (practice taking 4 strokes and doing a flip turn followed by 4 strokes)
  • 4 x 50 yards choice of strokes, resting :15 between (do any single stroke or mix the strokes)
  • 200 crawl warmdown (swim slowly and relax)

Hope you enjoy these 5 swimming workouts! Do you enjoy swimming laps? What is your favorite type of workout?


Low Impact Athletic Cardio Workout

Ready to get sweaty? Don’t let the name of this workout fool you. This is a fast paced, low impact, and high intensity workout. Perfect for those early mornings when your family is still sleeping or during your kids afternoon nap when you want to exercise.

If you don’t have gliding discs at home you can still do this workout by using paper plates or dish towels under your feet on either tile or wood floor.

The cardio video will take about 40 minutes. The video below is a follow along workout. You will run through the sequence once and then repeat. Enjoy!

EQUIPMENT NEEDED: Gliding Discs (Affiliate Link), Paper Cups

LENGTH: 40 Minutes


If you enjoyed this workout let me know by either subscribing to my YouTube channel, leaving a comment, or liking this video.


The 20 Minute Workout: EMOM (Every Minute on the Minute)

**This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.

If you are limited on time but still want to make an impact with your training time EMOM workouts might be the answer you are looking for.

When it comes to learning a new movement or wanting to improve how you move, you need to practice. The problem with practicing and refining a specific movement during a total body strength day or after an intense cardio session is that your body will be more fatigued. To become efficient at a movement and to ensure that your form and technique are not lacking you need to practice quality repetitions.

Most of us to do not have extra time in the week to devote to our movement patterns when we are already exercising several hours each week. The majority of us, myself included, want to feel like we gave it our all when we workout, dripping with sweat, and like we pushed our  bodies until we had nothing left. The older I get the more I realize how important it is to balance these high intensity sessions with movement specific focus sessions.

If you are looking for an efficient way to add movement training into your week EMOM (Every Minute on the Minute) workouts are a great starting place.

While there are many different ways to do an EMOM (Every Minute on the Minute) workout today I am mainly focusing on 1 movement pattern with very few reps performed each minute.


  1. Pick one movement. This movement needs to be a total body movement. Examples – Turkish Get Ups, Pull-Ups, Box Jumps, Pushups, or Burpees.
  2. Pick your total reps. How many reps do you want to do? Start with 20 if it is a new to you movement. Your total reps can be 20, 40, 60, 80, or even 100. It really depends on the movement.
  3. Each minute you perform 1-5 reps of the movement you selected. The goal here is to make sure that the during the minute you are only working for about 15-20 seconds.
  4. Rest during the remaining time. The beauty of these types of workouts is that you are allowing your body ample time to recover so you are never overly fatigued while performing the movement.
  5. Repeat for 20 minutes.


  • You don’t have to think about the workout. You can focus on form and technique. The pace is set for you by using the clock.
  • EMOMs are super versatile. You can program these with many different exercises. Keep reading for examples.
  • Built in rest. You should be resting more than you are working during an EMOM workout. If you can keep the movement to 15 seconds to perform all your reps for the minute you are looking at a rest to work ratio of 3:1. This is a very good ratio. The recovery will allow to complete your next set without being fatigued.
  • You will feel it. By focusing all your energy on practicing one movement not only will you become more efficient but you will also be feeling your effort within the next day.
  • Did I mention it is only 20 minutes?!?


Like I mentioned earlier there are so many ways you can do an EMOM workout. Below are 6 examples of different 20 minute EMOMs.

20 Minute EMOM (Every Minute on the Minute) Workouts

It wasn’t until a few months ago that I was able to do a pull-up. I followed a 12 week strength training program and was super consistent with my workouts. I am still working on building up strength and working on my form. When I perform pull-ups in an EMOM workout I try to do as many as I can without assistance. When my form starts slacking or I can’t get my body up I use thick resistance loop bands to assist me. I just wanted to share that in case pull-ups are challenging for you also.

To time these workouts I like to use either the Seconds Pro App on my iPhone or my Gymboss.

Get creative with EMOMs. These are just examples and are by far not the only way to do these. Have fun working on a more balanced and stronger body!

PS…In case you are looking for some new workout gear check out the Reebok One Series Tights. I love these pants! I wear them at least twice a week. I also have worn my ASICS Women Gel Fit Sana Cross Training Shoe for every workout I have done since I received them in the mail last Fall. This shoes fit like a sock and are so light! Hands down my most favorite shoe. EVER.