Five 30 Minute Swimming Workouts


In this busy modern world, some of us have very little time to squeeze in a swim workout. Getting down to the pool can be a challenge when you're balancing work and home life. Try out one of these thirty-minute swim workouts the next time you've got a long lunch break, or you've had a long day at the office.

Thirty minutes in the water will work to relieve your stress and help to keep you fit! Do you think half an hour is too short for a proper workout? Think again, short training sessions can bring a world of benefits! Use the five swim workouts (created by Sara McLarty at Triathlete Europe) detailed below to structure your swimming session towards a specific goal.

Stay focused with goal times for long endurance swims.

100 choice warm-up
600 swim (take note of your time)
60 sec rest
300 swim (try to be faster than half of your 600 time)
45 sec rest
150 swim (faster than half of 300)
30 sec rest
75 swim (faster than half of 150)
100 cool-down


Work on speed and stroke cadence with short, high-intensity sprints with full recovery.

2×100 swim/50 kick warm-up
6×25 with 15 sec rest (build each 25 to fast)
100 pull easy/recovery
6×25 with 15 sec rest (alternate fast and easy)
200 pull easy/recovery
6×25 with 15 sec rest (2 fast, 1 easy)
300 pull easy/recovery

Recommended product: Finis Tempo Trainer


Build strength with a pulling set (paddles are optional).

100 swim/100 non-free/100 kick warm-up
4×150 pull with 20 sec rest (50 easy/50 moderate/50 strong)
100 swim recovery
4×100 pull with 10 sec rest (descend time 1–4)
100 cool-down

Recommended products: Hand Paddles


Prepare for the open water in the comfort of your local pool.

300 warm-up (kick every fourth 25)
8×25 with 10 sec rest (odds: Tarzan Drill, evens: Fist Drill)
400 swim (no walls, turn at the “T”)
4×75 with 15 sec rest (25 sprint, 50 steady)
4×50 pull with 10 sec rest cool-down

Recommended products: Jaked J17 swimwear and open water goggles


Emphasise efficient technique with low-intensity, purposeful drills.

300 choice warm-up
All with 15 sec rest:
4×25 kick
4×50 Fingertip
Drag Drill
4×75 (25 right arm, 25 left arm, 25 swim)
4×100 (25 scull, 75 swim emphasis on catch)
*Repeat until your time is up.

Read the source article by Triathlete Europe.