5 Lap Swim Workouts for Fitness Swimmers
Looking for fresh lap swim workouts to add variety to your time in the pool? Whether you’re training for fitness, returning to swimming after a break, or simply looking for a low-impact workout, these five swim workouts can help you build endurance, improve technique, and make your swims more enjoyable.
Swimming has been one of my favorite forms of exercise for many years. I grew up swimming, taught swim lessons, and worked as a lifeguard and pool manager, so the pool has always felt like a second home.
I also continued swimming throughout multiple pregnancies, and it became one of the best ways for me to stay active. Because I dealt with varicose veins during pregnancy, the water provided welcome relief and allowed me to exercise comfortably when many other activities became more difficult. Even now, I appreciate swimming as a low-impact workout that is easy on the joints while still providing an excellent full-body workout.
These workouts range from beginner to intermediate and can easily be adjusted to fit your current fitness level.
Swimming Equipment I Use
While you don’t need much equipment to get started, a few accessories can make your workouts more enjoyable:
Now let’s jump into the workouts.
1. The Ladder Workout
Level: Intermediate
Why You’ll Love It
Ladder workouts are excellent for building endurance while breaking up long swims into manageable segments. The changing distances help prevent boredom and make longer workouts feel more achievable.
Total Distance: 1,500 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
2. Timed 50s
Level: Intermediate
Why You’ll Love It
Timed intervals are one of the simplest ways to improve endurance and maintain consistent pacing. All you need is access to a pace clock or watch.
Total Distance: Variable
Example Workout
10 × 50 yards freestyle on 1:00
If each 50 takes you 40 seconds, you’ll have 20 seconds of rest before beginning the next repeat.
Beginner Modification
Try:
- 10 × 50 on 1:15
- 8 × 50 on 1:20
Adjust the send-off interval based on your pace and fitness level.
3. Breathing Pattern Taper
Level: Beginner
Why You’ll Love It
This workout helps develop bilateral breathing and improves comfort with different breathing patterns. It’s especially useful for swimmers interested in open-water swimming.
Total Distance: 1,000 Yards
Repeat four times:
- 25 yards breathing every 6th stroke
- 50 yards breathing every 5th stroke
- 75 yards breathing every 4th stroke
- 100 yards breathing every 3rd stroke
4. The Kicker
Level: Intermediate
Why You’ll Love It
This workout improves kicking strength, body position, and timing. Training fins are optional.
Total Distance: 1,800 Yards
Warm-Up
- 400 yards easy swim
Main Set
- 200 yards alternating pull and kick by length
- 4 × 100 flutter kick (stomach, left side, right side, back)
- 4 × 50 freestyle, resting 15 seconds between repeats
- 2 × 100 individual medley kick
Cool Down
- 400 yards easy swim
5. Flip Turn and Freestyle Workout
Level: Beginner
Why You’ll Love It
This workout combines endurance training with opportunities to practice flip turns and improve breathing rhythm.
Total Distance: 1,200 Yards plus flip-turn practice
Warm-Up
- 200 yards freestyle continuous swim
Main Set
- 200 yards freestyle, avoiding breaths within four strokes of the wall
- Practice four flip turns
- 4 × 100 freestyle resting 15 seconds between repeats
- Practice four additional flip turns
- 4 × 50 choice of stroke resting 15 seconds between repeats
Cool Down
- 200 yards easy freestyle
Tips for Getting Started with Lap Swimming
- Start with shorter distances and build gradually.
- Focus on consistent pacing rather than speed.
- Rest as needed between sets.
- Use fins or a pull buoy if they help you maintain proper form.
- Most importantly, have fun and enjoy the time in the water.
