Beginner Swim Workout PDF — 1500m Repeatable 100s

# Beginner Swim Workout PDF — 1500m Repeatable 100s

For swimmers who already swim 100m comfortably and want an easy structured session.

Who this session suits

For swimmers new to structured training who can swim 100m comfortably and recently completed about 1000m in a session. Keep an easy 3–4/10 effort and breathe whenever needed. If control deteriorates, pause and shorten the next repeat to 50m. Short version: one main round gives 1000m. Repeat this session before increasing distance; finish with the same breathing and stroke rhythm you started with.

Session at a glance

- 4 × 50m warm-up and 4 × 50m breathing awareness

- Two rounds of 5 × 100m easy, with explicit recovery

- Short version: one main round, 1000m total

- Normal breathing; shorten a repeat when control deteriorates

Download or adapt the workout

Download /downloads/beginner-1500m-swim-workout.pdf or open /free-workout-builder?preset=beginner-1500m&from=swim-workout-pdf-beginner to edit this exact session.

Your next weeks

First 1500m is a separate 8-week program with 2 sessions per week. Readiness: Can swim 4×50m with rest between each. This PDF is one session, not the program's first week or a guaranteed result. Sign in at /plan/programs/first-1500?from=swim-workout-pdf-beginner to review and start on Free with the existing plan limits. Premium adds whole-plan Garmin calendar scheduling when available, a complete plan PDF, unlimited saved plans, and full history.

Free keeps three Garmin/FIT exports per week.

Frequently Asked Questions

Is this beginner swim workout PDF really free?

Yes. Click Download and the printable PDF is yours — no signup, no email wall, no watermark.

Can I customise the beginner workout?

Yes. Use the "Open in free builder" button to load this exact session, then drag blocks around, change distances, or swap drills.

Can I send this workout to my Garmin watch?

Free accounts include 3 Garmin/FIT exports in any rolling 7 days for compatible watches. Premium adds whole-plan Garmin calendar scheduling, a complete multi-week plan PDF, unlimited exports and saved plans, and full history. A single-session PDF stays free.

Is this PDF the First 1500m program?

No. The PDF is one editable session. First 1500m is a separate 8-week program with 2 sessions per week. Readiness: Can swim 4×50m with rest between each. Sign in to review the program and start on Free with the existing plan limits. Progress varies; completing 1500m is not guaranteed.