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kovaa
Training plans

Swimming

Swim Foundations

Build a more efficient stroke and lasting confidence in the water

Your starting line

Starting point
Able to swim 200 metres continuously with safe pool skills
Duration
10 weeks
Time commitment
About 2-3.5 hours
Training frequency
2-3 swims

The road to race day

Build the fitness your race demands.

  1. 01

    Weeks 1-3

    Comfort

    Form and consistency

  2. 02

    Weeks 4-7

    Development

    Aerobic capacity

  3. 03

    Weeks 8-9

    Confidence

    Longer, steadier sets

  4. 04

    Week 10

    Recovery

    Freshness and next steps

A week in kovaa

See how a Swim Foundations week comes together.

See the key work, supporting sessions, and recovery that move you through this phase.

kovaa Today screen showing the athlete's current workout and training week

Today

Know the work that matters now.

kovaa plan screen showing a complete week of structured training

The week

See how every session fits.

kovaa workout screen showing effort targets, intervals, and recovery

The workout

Take every target into the session.

Two runners overlooking the coast after a training session

Train for your Swim Foundations.

Tell us your race date, what training you have done lately, and which days work. We’ll help map out the weeks from here.

Coming soon to theApp Store