Speedo Swim Workouts

  1. You can choose another level at anytime, so feel free to have a look around.

    • Beginner Sessions

      • From 500m (10 or 20 laps)
      • I’m getting back into swimming
      • I want to build some swim stamina and skills

    • Intermediate Sessions

      • From 750m (15 or 30 laps)
      • I regularly swim for fitness
      • I want to improve my swim skills

    • Advanced Sessions

      • From 900m (18 or 38 laps) to 1k
      • Improve my skills and fitness
      • I want to push myself that bit more

    • Ariarne Titmus's Sessions

      • 1.2km session
      • I’m training for skills and fitness
      • Pool Workout

    • Emma McKeon's Sessions

      • 1.2km Mixed stroke session
      • Focus on technique
      • Pool Workout

    • Zac Stubblety-Cook's Sessions

      • Challenging sessions from 1.2km to 3.3km+
      • I’m training for competitions
      • Pool sessions

    • Sophie Pascoe's Sessions

      • Challenging sessions from 4km to 6km+
      • I’m training for competitions
      • Pool sessions

Swimming for fitness? Here are the swimming exercises Speedo recommends

There’s a reason so many Australians rate swimming as their favourite exercise routine. A swimming training program is low impact and can be enjoyed at any age, it builds both cardiovascular fitness and endurance, and all you need to get started are a good pair of goggles, swimmers and a swim cap.

A swim workout for every level

It can be tough to know how long to swim to get a good workout, which is why a clear swim training program makes all the difference. Speedo cares deeply about this sport, and we’ve developed a routine that will meet you where you are. If you’re just starting out and looking for a swim workout for beginners, try one of our simple beginner swimming programs that will help you to build stamina, strength and develop a good feel for the water. For those who regularly swim for fitness, Speedo’s intermediate swim training program will challenge you and introduce new concepts to shake things up. If you’re a serious swimmer or need a swim workout for a triathlon, competition or ocean race, then look to our advanced swim workouts to build speed and endurance. Intermediate and advanced swim workouts would benefit from some swim gear to kick things up a notch. Every swim training program includes a warm up, main set and cool down.

Some people do a swim workout for weight loss or to cross train for other sports. Others just love the feeling of starting their day gliding through water. Whether you are eight years old or 80, there’s never a better time than today to dive on into a structured swimming training program and experience the benefits for yourself.

What is the best swimming program for beginners?

A beginner swimming program should include all the same steps as an advanced workout, so think warmup, main sets and warm down. Speedo has put together a complete set of beginning swim workout programs, designed to ease you into regular lap swimming with clear, structured progressions. You can even customise the workout based on length of pool and use of equipment or training aids.

What age should children start a swimming training program?

When children are very young (infant to toddler), the emphasis should be on getting them comfortable and happy with the feel of being in the water, followed by water safety basics. A more formal learn to swim training often commences around the age of 4, when children are more developmentally ready for instruction. Swim training for kids which focuses more on lap repetition to build both endurance and refine technique, generally does not begin until the child is confident in all four swim strokes. Many swim schools call this sort of swim training for kids something like mini squad, beginner squad, swim club, pre-squad, or junior squad.

What swim workouts are good for fitness and weight loss?

Swimming offers a fantastic workout that incorporates both gentle resistance (against the water) and cardiovascular output. Specific swim workouts for weight loss often incorporate additional resistance in the form of aqua dumbbells or weighted belts as part of training. Paddles and pull buoys can also be great additions to your workout because they target specific areas of the body. You can find a great selection of training aids for fitness workouts in the online store. The other thing to consider for weight loss swim workouts is varying the intensity of your regular workout. A simple way to achieve this is to swim as fast as you can for 30 seconds, then rest for between 15 and 30 seconds before sprinting again. Repeat as many times as you can manage and gradually build up in duration.