#StartYourSwim: Beginner Workout

#StartYourSwim: Beginner Workout

This plan assumes you can swim a standard pool “down and back” or 50 yards or meters. Although the term “yards” is used in each description, yards and meters are interchangeable. The first workout involves simply swimming 10 x 50 yards, then resting about 45 seconds between each 50. You may have to rest an entire minute between each 50 and that is okay. If you do not use a specific warm-up or cool-down, make the first and last couple of 50s very easy.



This beginner workout plan was developed by and used with permission from Gale Bernhardt, who has instructed and coached athletes since 1974. Bernhardt is also a certified Level 1 USA cycling coach and Level III USA triathlon coach.

For more info about Bernhardt, you can visit her site at galebernhardt.com.


More #startYourswim workouts

Register for the Swim

For the 2019 Swim, Save The Bay is offering free workouts from master swimmers and open water coaches to our community in an effort to support all of our swimmers—from those attempting the Swim for the first time, to those who return to the event year after year.

*Please note:  Be sure to access the Johnson & Wales University Harborside Campus through the main entrance on Harborside Blvd. Your GPS may suggest taking Ernest Street to JWU’s Shipyard Street entrance, but that route requires a key card for entry.  

From Route I-95 North or South, take Exit 18 (Thurbers Avenue). Head downhill on Thurbers Avenue to US Route 1A (Allens Avenue). Turn right onto Allens Ave. Continue southbound on Allens Ave. into Cranston, where Allens Ave. becomes Narragansett Blvd. Turn left onto Harborside Blvd. at the traffic light by the Shell gas station. Follow Harborside Blvd. through the Johnson & Wales Harborside Campus. At the end of Harborside Blvd., turn right onto Save The Bay Drive. Save The Bay Drive becomes a circular, one-way roadway as you approach the Bay Center. Parking is available in four guest lots after you pass the main building. Enter the building through the main entrance.