Swimming without a training plan is a bit like trying to drive in a foreign country without a map: you’ll always get somewhere, but the place you arrive may not be where you actually want to be.

Without a proper swim plan, your workouts might not lead you towards your goal.

Related: How to Write a Swim Workout for Beginners

That’s why we created the 6-Week Get Fit Training Plan. This collection of Swim Workouts is perfect for a beginner to intermediate swimmer, looking to get stronger, and feel more confident in the water.

This 6-week calendar of Workouts is available exclusively in the MySwimPro app, and is personalized to your unique goals and skill level. Download the app on iPhone or Android and start your free 30-day trial to get a head start on this great Training Plan!

Related: How To Swim Freestyle With Perfect Technique

Get Fit Training Plan:

  • Duration: 6 Weeks
  • Workouts: 18
  • Average Workout: 1,200 meters = 30 minutes
  • Goal: Swim a continuous 1,500 at the end of six weeks

Related: How to Lose Weight Swimming

Who is it for? You know how to swim, but you are looking for a structured plan to improve your swimming efficiency and endurance.

How does it work? Complete 3 Swim Workouts and 2 optional Dryland Workouts per week for 6 weeks resting every other day. The Workouts in this plan average 30 minutes. Each Workout builds on the one before it. Similarly, every week builds off the prior week, so being consistent will play a large part in how successful you are!

The workouts: This Plan is available only in the MySwimPro app. Get all the workouts on your iPhone, Android or a compatible smartwatch.

How to Follow the Plan

Related: How to Follow a Training Plan in MySwimPro

A training plan is a critical component to reaching your swimming goals! Here’s how this Plan is designed to help you get there.

  1. Time: During the week, you may feel tight on time. This Plan sets all your Workouts ahead of time for you to help you maximize your time in the water or at the gym. You’ll know exactly what you’re doing for the week and how long each Workout is.
  2. Setting Goals: Whatever your goal, a structured training plan helps get you there! Having a calendar of pre-planned Workouts makes your goal much more attainable.
  3. Staying Focused: When you have a plan ahead of time, you’ll stay on track.
  4. Staying Motivated: Seeing the entire plan laid out in front of you will help you visualize success and keep you on track. You may find that you’re even more motivated to get your workouts in!
  5. Accountability: If you can’t swim with a team or coach, this plan is for you! We are your accountability partners in this journey, and will make sure you log each and every Workout.

Get Inspired

Meet Patty Deters, a MySwimPro Ambassador who, with the help of the MySwimPro app, lost 75lbs, found her confidence and manages rheumatoid arthritis. Watch Patty’s story below!

Featured Training Plans

The MySwimPro app offers Training Plans designed to get you in the best swimming shape of your life. Download the app for free on iPhone and Android to subscribe to a Training Plan that’s right for you! Here are a few options:

Ready to get started? Start a free trial of our ELITE subscription to unlock this training plan and all of our swimming and dryland content.

Learn how to swim faster with MySwimPro: Free webinar!

25 thoughts on “6-Week Swim Training Plan To Get Fit

  1. I switched from Apple Watch to Garmin Forerunner 945. I used to use My Swim Pro with Apple Watch and it was great for recording (except for kick sets) and uploading to Strava. Can I do this plan on my Garmin?

  2. I too am experiencing the same problem as Eric and Emmet: I only have an IPhone not an Apple Watch. I intended to use a speaker next to my pool. There is no “train” button, just: feed, coach, +, library, profile.

    1. Hi Amea,

      Sorry to hear you’re having trouble loading a workout! To start a training plan, click the “Coach” button and scroll to find the training plan you’d like to start. Click on the plan, and then click the “Start Plan” button at the bottom of your screen.

      If you’d like to print your workout and bring it with you to the pool, follow these steps:
      1. Click “Start” next to the first workout in your plan
      2. Click the icon that looks like a box with an arrow, in the top right corner of the screen
      3. Click “Open PDF,” and send it to your printer!

      If you would prefer to create custom workouts for yourself, watch this video!

      If you have further questions, please reach out to us at support@myswimpro.com.

  3. I believe that is among the such a lot important information for me.
    And i am glad studying your article. However should remark on few common issues, The website style is great, the articles is truly nice : D.
    Excellent activity, cheers

      1. I can’t see the video in the iPhone App under the “Getting Started” training plan..

        Also, how can I see any videos on the Apple watch when I’m in the pool and my iPhone’s in the locker?


        1. Hi Robert! We are working on getting this fixed today. Let us know if you do not see the update. Sorry about that! As for the videos on the Apple Watch, that is a feature we are working on long-term and might have added in the future! Thanks! 🙂

          1. It’s still a white play button on white ground. I wouldn’t have noticed that there are videos attached to the drill if I haven’t read these comments.

  4. I am a swimmer all my life and now swim, mostly retired. I can do up to 1850 meters in 60 min. I would like to keep trying and achieve 1200 m in 30 min. Great goals.

    1. Hi Heather! We have a MySwimPro app for the Apple Watch. Once you download the watch, connect it to your Apple Health Kit and then you’ll be able to be guided through the workout, track your split times, heart rate and other data right on your watch! Let me know if you have any more questions. Thanks!

    1. Hi Eric, so sorry for not getting back to you earlier! If you click on the Train tab, then you’ll see the next workout in your training plan at the top of the screen. Just tap that screen, then you’re ready to complete it! Either take it with you to the pool, or pair a smartwatch and be guided through it on a watch.

      1. I can’t get this to work. I keep hitting “Start Plan” then get an email, but have no idea how to get/load the workouts to my watch. Its not very intuitive.

        1. Hi Emmett, sorry to hear about your troubles you’re experiencing! Are you using an Apple Watch? Once you subscribe to a training plan, open the app on your phone. You should see your 1st workout on the top of your ‘Train’ tab. Open the workout and view it on your phone, then you should open the app on your watch and tap ‘Load Workout’ and it should sync (if your watch is already synced with your account). This guide to the Apple Watch is a helpful resource for starting a workout: https://support.myswimpro.com/hc/en-us/categories/360000347973-Apple-Watch

          If this still does not work, can you please send us an email at support@myswimpro.com? Thank you!

  5. I am a retired want to be swimmer. I have swam most of my life. I have bad knees. Swimming helps me to exercise my lower body. Swimming is boaring sport. I use waterproof headphones an a IPod. Structure is good for most people. My success is swimming nonstop for 1 hr. Yes this fun. Eventually I will use more strokes all strokes.

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