Difficulty: Moderately Easy
Things You’ll Need:
- Paddle board and leg buoy (optional)
Step1
Pick your swim days. When first starting out and your swim time is low, you can double up and swim after your workout or use the day for swimming only. It's all a matter of your personal endurance and current fitness level. Your goal is 10 to 15 minutes the first week, and to get up to 60 minutes by the end of the month.
Step2
By week 2 you should feel comfortably tired after 20 minutes of continuous swimming. This routine is based on aerobic minutes so do however many laps that means for you. With the beginner in mind, counting aerobic minutes is not as stressful as gauging progress by laps and makes it easier to maintain control over exertion. If you are used to doing an aerobics class, this will seem more natural. If you are a seasoned swimmer go for counting laps during the same time frame.
Step3
Pace yourself. Don't overdue because you will be less likely to try again. You should be feeling comfortable at 30 to 40 minutes of continuous swimming by week 3. For variety, buy a paddleboard or leg buoy at your general sporting goods store. This will add variety to your routine as well as isolate upper and lower muscles.
Step4
Increase the intensity. By the end of 1 month you should be able to swim for 45 to 60 minutes without stopping, just like an aerobics class. If you do get tired don't stop completely; walk in the shallow end until you have caught your breath and then start in with your lap swimming again. This will keep your heart rate up in the fat-burning category and keep your muscles from stiffening. It is never a good idea to come to an abrupt stop.
Novice 
