The COVID-19 pandemic has left many swimmers fish out of water. As some communities reopen pools with strict social distancing guidelines, you may be wondering: “How can I ease back into swimming after such a long break?” 

Vasily Levchenko swimming freestyle

We’re sharing our tips to help you ramp up your swim training safely (including a free workout to get you started!).

Related: Social Distancing 101 for Swimmers  

Ease Into It


If you’ve taken 2-3 months off from the pool, you won’t be able to swim at the intensity you could before quarantine. That’s ok! During your first workout back, take it easy, distance-wise and work on drills to help you regain your feel of the water.

Prioritize Rest

You may want to swim every day once your pool reopens. To avoid overuse injuries that will require more time out of the pool, start with 1-2 swims per week, or try alternating one swim day with one rest day. Make sure your body has enough time to recover before your next session!

Don’t Go to the Pool Without a Plan

Make sure to plan your workout ahead of time. With many pools implementing strict social distancing guidelines that include 45-minute or 1-hour timeslots, having a plan will help you get the most out of your workout.

Ready to dive in? Check out these beginner resources in the MySwimPro app!

Related: 10 Beginner Swim Tips for Adults

How to Find a Beginner Swim Training Plan

When you download the MySwimPro app, you’ll be asked to input your skill level: Beginner, Intermediate or Advanced. This helps us recommend the best training plans for you! 

To find all of our beginner-focused training plans, tap Training Plans in the Swim tab. Scroll through our list of plans, and click into any plan that catches your eye for more information.

After finding the plan that works for you, click Start Plan. The plan will be added to the top section of your Swim tab. Click into your plan at any time to view your progress or move on to the next workout.

If you want to adjust your skill level in the app to improve your training recommendations, visit the Settings tab on your profile page.

Check out these beginner swim plans!

How to Find Easy Swim Workouts

Prefer to pick and choose your workouts each session? Head to the Workout Library!

When viewing the Workout Library, tap the hamburger icon in the top right corner of the screen. Then, tap Filter. Scroll down to select the Beginner skill level. You can also adjust distance, duration and stroke focus. Tap Apply to see all the beginner workouts available!

Related: 5 Freestyle Drills for Beginner Swimmers

How to Customize a Swim Workout

When viewing a workout, tap the ellipsis (…) in the top right corner of the screen and tap Edit. Tap the set you want to edit and adjust the number of reps, distance, interval, stroke and zone.

You can also edit the number of rounds in a Set Group. Simply tap Edit Set Group.

Tap Done when you’re done editing.

Related: The Most Common Freestyle Mistakes Made by Beginner Swimmers

Try This Beginner Swim Workout!

Ready to hit the pool? Give this workout a try.

Quick Swim

Distance: 600 yards/meters

Duration: 17 minutes

Warm Up

1×100 Freestyle

Drill Set

  • 4×25 Drill (3 Strokes + 1 Kick) 
  • 4×25 Drill (Zipper Drill)

Main Set

  • 1×100 Pull
  • 2×50 Pull

Warm Down

1×100 Free Silent Swimming

Pool Not Open Yet? Try an Open Water Swim!

Open water swim

If you have an Apple Watch, you can log open water swims in the MySwimPro app! Simply open the app on your watch and tap Open Water Swim to start your workout. The app will track your distance, heart rate and average pace for the duration of your swim.

If you’re new to open water swimming, be sure to go with a buddy, wear a bright-colored swim cap and use a floatation buoy, too. Take it easy for your first swim and get used to the open water environment and practice sighting to ensure you swim straight!

Related: 6 Tips for Beginner Open Water Swimmers

How are you going to approach your swim training when your pool reopens? Share with us in the comments! 

Set yourself up for swimming success with the MySwimPro app! Start your free trial of ELITE COACH to access all of our swimming and dryland training plans and resources.

30 day trial

Leave A Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.