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Training plans

Swimming

Swim Foundations

Develop efficient, confident swimming one session at a time

Plan details

Starting point
Able to swim 200 metres continuously with safe pool skills
Duration
10 weeks
Weekly time
About 2-3.5 hours
Weekly rhythm
2-3 swims

The progression

Four phases. One steady build.

  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

Sample sessions

Inside a training week.

A representative week of training, recovery, and rhythm.

Development

A build-week rhythm

Not a complete week
MON

Rest day

Recover and make room for the next session

TUE

Technique and form

Find a smoother stroke

1,400 m techniqueSwim
WED

Rest day

Recover and make room for the next session

THU

Aerobic intervals

Hold a controlled rhythm

1,700 m aerobicSwim
FRI

Rest day

Recover and make room for the next session

SAT

Rest day

Recover and make room for the next session

SUN

Endurance set

Build relaxed distance

2,000 m steadySwim
Two runners overlooking the coast after a training session

Your Swim Foundations plan starts here.

Train with a clear path from your first session to race day.

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