Haven't booked a lane for outdoor swim yet? There’s never been a better time to get in a swim workout. Whether you’re a seasoned swimmer who hasn’t had access to a pool in a while or a beginner looking to dip your toe in the water, we’ve got you covered. After you make your club reservation in the In-Shape app, book your pool lane reservation and jump right into one of the workouts below!

Beginner (250-500 Yards)

Warm Up: 100yd easy freestyle or breaststroke
Main Block: 4 x 50yd moderate-paced freestyle with 30 sec rest between
2 Minutes Rest
Cool Down: 100yd easy freestyle or breaststroke

Intermediate (500-1000 yards)

Warm Up: 200yd easy freestyle or breaststroke
Main Block: 4 x 100yd moderate-paced freestyle with 20 sec rest between
2 Minutes Rest
4 x 50yd sprint-pace freestyle with 15 sec rest between
2 Minutes Rest
Cool Down: 100yd easy freestyle or breaststroke

Advanced (1500-2500 yards)

Warm Up: 200yd easy freestyle or breaststroke
Main Block: 8 x 100yd moderate-paced freestyle with 20 sec rest between
2 Minutes Rest
8 x 50yd sprint-pace freestyle with 15 sec rest between
2 Minutes Rest
Cool Down: 200yd easy freestyle or breaststroke

Make waves with Coach Kailee’s top swim gear picks:

• Goggles that won’t leak or fog:
  
  
  
  
  
• Quick-dry towel that fits in your cinch bag:
  
  
  
  
  
• Women’s suit that will last many pool sessions:
  
  
  
  
  
• The best deck sandals to use right out of the water:
  
  
  
  
  

The products we feature have been independently selected and reviewed by our editorial team. If you make a purchase using the links provided, we may earn commission.