Beginner I wrote this program for people who are new to swimming. These workouts are designed to progressively increase volume to help you get to your first 1000m and introduce you to how I write my structured workouts.

I designed these to be 3x per week. It's important for swimmers who are new to allow a recovery day between each swim. Recovery days can be spent doing another physical activity that you enjoy.

RI stands for "Rest Interval". RT stands for "Rest Time" RI example: 8 x 50m on :15 RI On your first 50m, if your time was :35, then with 15 seconds RI your interval for the set is :50, so for the duration of the set you are going to hold an interval of :55 even if you fatigue and begin swimming slower. So if on #6 you swim the 50m in :40 sec, your interval is still :50 sec based on your first 50m. RT Example: 8 x 50m on :15 RT No matter what time you swim, you will always take 15 seconds rest. If you swim the first 50m in :35 sec, with :15 RP you will push off again when the clock hits :50 sec. If on #6 you swim in :45 sec, you still take 15 seconds rest so you will leave again when the clock hits :55 sec.