We've created six-week training plans for three different levels of swimmers. This page has a few sample workouts from each level. Each plan is catered to the swimming level described below. Once you've decided which level is right for you, register for the SmartyPants Vitamins USMS Summer Fitness Challenge and you'll receive your training plan.

Beginner

Entry-level swimmers who have limited aquatic experience and little to no fitness conditioning. Able to swim 100 yards in about 3 minutes.

Check out our sample workouts

Practice 1

Equipment: fins and pull buoy

Two times through
Swim one length freestyle (1 x 25 free)
Rest 20 seconds
Swim one length freestyle (1 x 25 free)
Rest 20 seconds
Kick one length flutter kick (1 x 25 kick)
Rest 20 seconds
Kick one length flutter kick (1 x 25 kick)
Rest 20 seconds
Pull one length freestyle with buoy between legs (1 x 25 pull)
Rest 20 seconds
Pull one length freestyle with buoy between legs (1 x 25 pull)
Rest 20 seconds

One time through
Swim two lengths freestyle (1 x 50 free)

Total | 14 lengths, 350 yards

Practice 2

Equipment: fins

Four times through
Swim one length freestyle (1 x 25 free)
Rest 20 seconds
Kick one length on your back (1 x 25 kick)
Rest 20 seconds
Swim one length freestyle (1 x 25 free)
Rest 20 seconds
Kick one length on your back (1 x 25 kick)
Rest 20 seconds

One time through
Swim two lengths freestyle (1 x 50 free)

Total | 18 lengths, 450 yards

Practice 3

Equipment: fins (optional)

Four times through
Swim one length freestyle (1 x 25 free)
Rest 20 seconds
Kick one length on your back (1 x 25 kick)
Rest 20 seconds
Swim one length freestyle (1 x 25 free)
Rest 20 seconds
Kick one length on your back (1 x 25 kick)
Rest 20 seconds

One time through
Swim two lengths freestyle (1 x 50 free)

One time through
Swim four lengths freestyle (1 x 100 free)

Total | 22 lengths, 550 yards

Intermediate

Adults who possess a modest level of swimming ability and feel comfortable swimming as a form of exercise. Can swim 100 yards in roughly 2 minutes, 30 seconds.

Check out our sample workouts

Practice 1

Equipment: fins

Four times through
1 x 50 (25 pull / 25 kick) with fins (rest 5 seconds after each)

One time through
4 x 75 swim, descend each 25 (slow, medium, fast)

Swim for 10 minutes (track your progress each time you complete a long continuous swim)

Total | 24 lengths, 600 yards

Practice 2

Equipment: fins

Three times through
1 x 100 (25 pull / 25 swim / 25 kick / 25 swim) with fins

One time through
2 x 75s swim (rest 5 seconds after each)
4 x 25s kick (rest 5 seconds after each)
2 x 75s swim (rest 5 seconds after each)
4 x 25s kick (rest 5 seconds after each)
4 x 25s swim (rest 5 seconds after each)

Total | 36 lengths, 900 yards

Practice 3

Equipment: fins (optional)

Four times through
1 x 75 (25 swim / 25 kick / 25 swim) with fins (rest 5 seconds after each)

One time through
1 x 100 swim (rest 5 seconds after each)
2 x 25s kick (rest 5 seconds after each)
2 x 50s swim (rest 5 seconds after each)
2 x 50s kick (rest 5 seconds after each)
4 x 25s swim (rest 5 seconds after each)

Swim for 10 minutes (track your progress each time you complete a long continuous swim)

Total | 30 lengths, 750 yards

 

Advanced

Adults who have moderate to strong aerobic fitness levels and are capable of swimming freestyle at different speeds during a workout. Can swim 100 yards in 2 minutes or faster.

Check out our sample workouts

Practice 1

Equipment: fins

Four times through
1 x 75 (25 swim / 25 kick / 25 swim) (rest 5 seconds after each)

One time through
1 x 100 swim (rest 5 seconds after each)
2 x 25s kick on back (rest 5 seconds after each)
2 x 50s swim (rest 5 seconds after each)
2 x 50s kick on back (rest 5 seconds after each)
4 x 25s swim (rest 5 seconds after each)

Swim for 10 minutes (track your progress each time you complete a long continuous swim)

Total | 30 lengths, 750 yards

Practice 2

Equipment: fins and buoy

Three times through
1 x 100 (50 pull / 25 kick / 25 swim) with fins (rest 5 seconds after each)

One time through
2 x 100s swim (rest 5 seconds after each)
4 x 25s swim (rest 5 seconds after each)
2 x 25s pull (rest 5 seconds after each)
2 x 50s kick butterfly or breaststroke (rest 5 seconds after each)
6 x 25s swim (rest 5 seconds after each)
1 x 150 freestyle (rest 5 seconds after each)

Total | 42 lengths, 1050 yards

Practice 3

Equipment: fins and buoy

Three times through
1 x 200 (50 swim / 50 kick / 50 pull / 50 swim) with fins (rest 5 seconds after each)

One time through
2 x 100s swim (rest 5 seconds after each)
2 x 25s kick (rest 5 seconds after each)
2 x 75s swim (rest 5 seconds after each)
2 x 25s kick (rest 5 seconds after each)
3 x 50s swim (rest 5 seconds after each)
2 x 50s kick (rest 5 seconds after each)
4 x 25s swim (rest 5 seconds after each)
1 x 450 swim (rest 5 seconds after each)

Total | 74 lengths, 1850 yards