Effective Swimming Training Plans for Women

Close-up of swimmer with red bikini under water


Swimming is one of the best sports to build up your stamina and strength at the same time. For athletic women, it's a fantastic way to stay fit and have lots of fun at the same time. In this article, we share with you valuable tips on how to best approach swimming training and provide you with structured training plans that will take your swimming training to the next level. Let's go!

Why Start Swim Training?

Swimming is not only an excellent full-body exercise, it is also easy on the joints. It strengthens the cardiovascular system, improves muscle strength, contributes to flexibility and can boost calorie burning. Exercising in the water also has beneficial effects on mental health: it helps to reduce stress and boosts your mood. So swimming is not only good for your body, but also for your soul. Whether you want to relax after a long day at the office or simply want to improve your fitness, swimming is the perfect choice! Let's take a look at the basic principles of a proper swimming training. There are a few important things you should keep in mind to get the most out of your workout.

Proper Swimming Training

How Many Laps Should I Swim?

There is no single answer to the question “How many laps should I swim?”. Proper swimming training is based on the perfect balance between endurance, strength and technique. To get the most out of your training, you should continuously work on all three components. But don't worry, it sounds more complicated than it is. Simply start with light units and slowly increase the intensity and duration of your training units. This will keep you motivated and you will gradually see progress. Whether you're working on your breathing, improving your leg strength in breaststroke or optimizing your backstroke - there's always something new to learn and improve. 

How Often Should You Go Swimming? 

The rule here is: consistency over intensity! Regular training is the be-all and end-all - there's no point in swimming to exhaustion several times a week and then having to take a break for days on end. Instead, it is much more effective if you set yourself achievable goals and work on them consistently. For beginners, we recommend swimming up to three times a week. Advanced swimmers can go to the pool four to five times a week. After a while, you will start to see results and avoid injuries at the same time. Your body will appreciate it and you will feel better after every workout! 

The Right Swimming Training Equipment

The right equipment is essential for an effective swimming training. It is important that you wear a sports bikini or a training costume that fits perfectly and in which you feel comfortable. Nothing is more annoying than having to interrupt your swim training because your bikini top is slipping... Check out for instance our blue swimsuits or our sexy red sports bikinis! :) 

→ Take a look at our comprehensive packing list of pool must haves for the swimming pool, so you don't forget anything at home and are fully prepared for an effective swim workout! 

Don't forget to warm up thoroughly before your swimming workout, as swimming trains a wide variety of muscles. A good warm-up routine makes all the difference and prepares your body optimally for swimming training. Perform light stretching exercises to make your muscles supple and increase flexibility. A few gentle stretches for your shoulders, arms, legs and back are perfect for loosening up.

But that's not all - supplement your warm-up for swimming training with short strength units, such as squats, lunges or push-ups. These exercises get your circulation going and activate the muscles you need for swimming. This way, you'll be well prepared and minimize the risk of injury. So, get ready and then get into the water - your body will thank you!

Swimmer in pink bikini in athletic posture under water


Swimming Training Plans for Beginners and Advanced

Now it's getting really exciting - here come the training plans! We have put together two different plans for you, for beginners and advanced. You will find clear information on how often you should go swimming each week in order to train your swimming effectively. 

Feel free to use these training plans as guidance, but remember that everyone is different and it's important to listen to your own body. If something doesn't suit you or you feel uncomfortable, take it easy. Also, don't hesitate to get professional support. A trainer can help you improve your technique and give you the best advice. 

Swimming Training Plan Beginners

A simple swimming plan for beginners is just the thing to get you started with swimming training. Here is an example for one week:






30 Min

Easy swimming, focus on technique

  • 5 min easy warm-up swim (100m freestyle or breaststroke)
  • 5 min technique drills (4 x 25m power stroke drills)
  • 10 min technique training (4x50m technique drills)
  • 5 min easy swim (100m relaxed swim)
  • 5 min easy swim (100m relaxed swim)


30 Min

Interval training

  • 5 min easy warm-up swim (100m easy swim)
  • 20 min interval training
  • 4x50m fast (30 sec rest)
  • 4x50m easy (15 sec break)
  • 5 min easy swim out (100m easy swim)


40 Min

Endurance swimming

  • 5 min easy warm-up swim (100m easy swim)
  • 30 min steady endurance swimming
  • 5 min easy swim out (100m easy swim)


Swimming Training Plan Advanced
If you already have some experience and want to intensify your swimming workout, try this plan:
Day Duration Exercise Details
Monday 45 Min Technique training
  • 5 min easy warm-up swim (200m easy swim)
  • 10 min technique exercises with pull buoy (4x50m arm pull technique)
  • 10 min technique drills with paddles (4x50m)
  • 10 min mixed technique drills (4x50m different drills)
  • 10 min easy swim out (200m easy swim)
Wednesday 60 Min Interval training
  • 5 min easy warm-up swim (200m easy swim)
  • 50 min interval training
  • 8x100m fast (20 sec rest)
  • 4x50m easy (15 sec break)
  • 5 min easy swim out (200m easy swim)
Friday 60 Min Endurance swimming, including sprints
  • 10 min easy warm-up swim (200m easy swim)
  • 40 min steady endurance swimming
  • 10 min sprints (6x25m fast, 30 sec break)
  • 5 min easy swim out (200m easy swim)
Sunday 60 Min Open water swimming
  • 10 min easy swim (to warm up and acclimatize)
  • 40 min constant swimming, focus on navigation and breathing
  • 10 min easy swim out
→ Make sure you eat a balanced diet during your swim training. Light, carbohydrate-rich snacks are ideal before training. After training, protein-rich meals help with recovery. You can find out more about this topic in our article on sport and nutrition.

Swimming training for body and mind

In summary, swimming offers numerous benefits for body and mind. With the right training plan, consistent execution and the right technique, you can continuously improve your performance and promote your health at the same time. We wish you lots of fun and success with your swimming training!

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