Aug 28, · 6 Swim Workouts for Runners: Beginner, Intermediate And Advanced. Use the following workouts as guides, adjusting as needed. All swimming distance measurements are in yards. Beginner Swim Workout 1. Warm-up ( easy swim, kick) Repeat s: 6 x , odds are easy, evens are moderate effort (or a build from easy to moderate). Swimming lessons for adults are available in the following three levels, developed to meet the needs of adult learners: 1) Learning the Basics: earn basic swimming strokes and skills needed to stay safe, and help keep others safe in and around the water.