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.

The MySwimPro pp offers Training Plans designed to get you back in swimming shape. Download the app on iPhone and Android to follow a Training Plan that’s right for you!

Improve Endurance Training Plan Fast Facts:

  • Duration: 8 Weeks
  • Workouts: 24
  • Average Workout: 2,000 meters = 55 minutes
  • Goal: Complete a 3,000 workout at the end of 8 weeks

Who’s it for? You already swim a few times per week and ready to take the next step to improve your efficiency and endurance. After 8 weeks, you’ll complete a 3k Workout!

How does it work? Complete 3 Swim Workouts and 2 optional Dryland Workouts per week for 8 weeks. Each Workout lasts between 30-45 minutes. Every other week, you’ll test your endurance with a series of short rest 100s on an interval.

Related: How to Follow a Training Plan in MySwimPro

What Happens To Your Body When You Swim:

Water is nearly 800x more dense than air, and as they say, a body in motion stays in motion! Beyond the simple inertia, what’s actually happening inside your body as you move through the water?

Let’s dive in and find out!

How to Follow the Plan:

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.

So what are you waiting for? Start the Improve Endurance Training Plan and achieve your goals with MySwimPro! Still not convinced? Read: Why You Need A Structured Training Plan.

To unlock this Training Plan and all of our swimming and dryland content, start a free trial of our ELITE subscription!

Learn how to swim faster with MySwimPro: Free webinar!

23 thoughts on “8-Week Swim Training Plan To Improve Endurance

  1. hey im shane i have question im quarantine at my place and i want to improve my endurance
    i have a double end boxing punching bag at home will it help me to improve my endurance

  2. Hello,

    I´m a begginer and i started swimming 3 weeks ago. I´m 41 years old but i train a lot of cardio. The issue is that i can´t do 50mts without stopping and breathe for recovering . Normally i have to stop 1min between sets of 50mts.

    How i can improve???

    Best regards

  3. Just getting back into swimming slowly after knee replacement surgery and would like to continue. Really enjoyed listening to how swimming effects our bodies. Good job explanations.

  4. I’m 79 years old Maryland senior Olympic swimmer recovering from liver cancer. My training routine is 500-to-900 yards 5-to-6 times a week. My 100 yard average is closing in on three minutes. My next competition is on 14 September in my times need to be closer to two minutes thirty seconds for 100 yard swims to be competitive in the 500 yard old folks swim. Is there a training program where I can perform well against my competitor (the only other swimmer in my age group with two minute 30 seconds 100 yard sprints). (703)909-6634.

  5. I just started the free-trial period of the Swimpro app. I want to do the 8-week endurance plan.
    If i want to start the plan i get the error subscribing to training plan…
    Hope to see it fixed soon because i’m excited to start that plan.

  6. Hi, I’m training 6 days a week averaging 20-25 k, training to swim around Manhattan at the end of August , I was hoping you could help me structure some long workouts 2-3 hour , 6-10k . I swim with a masters team but only 2 days a week. I think a phone consultation would be a good place to start.
    Thank you

  7. I am looking to increase my freestyle endurance, but am very intimidated by the thought of 3000 meters in 8 weeks. I’m doing about 1000m/workout now with a mix of 3 strokes. What plan might you recommend?

  8. I just ended the free-trial period of the Swimpro app. I completed the 8-week Enhance Speed plan, I improved my stroke and speed, I liked the trainings. When I searched in your app for another interesting training plan I could’nt find anything I liked. I do not like the long distance trainings, I like to improve my personal record in freestyle especially.
    If I would sign up for monthly subscription, can I find more training plans that focus on speed and technique with Freestyle?

    1. Hi Karin! We are always releasing new training plans, so with your Premium membership you will be able to access all the new plans that are released in the coming months. I would recommend that you try the ‘Enhance Speed’ or the ‘5k Open Water’ training plan next! Those are both plans for the pool and are perfect for improving your freestyle. Let me know if you have any further questions! – Paige

  9. Good Morning,

    Quick question: which level of your programs have personalized workouts? I looked at the 8 week endurance program, but I am swimming 3,000 – 4,000 / session now and would like to move into the 2 – 3 hour 6,000 – 7,000 meter area.

    My Very Best,
    Steven Hugens

    1. Hi Steven, thanks for the message! We are actually launching a Long Distance Training Plan in the upcoming weeks, so stay tuned! In the meantime though, I recommend the 10-Week IMX Challenge Training Plan (https://myswimpro.com/blog/2018/06/21/10-week-imx-pro-challenge-training-plan/).

      These workouts are a bit shorter (~2k meters) than what you’re looking for, but since they incorporate a lot of stroke work, they are higher intensity. You can also always adjust any workout so it’s personalized to your goals. I’d also recommend doing the Workout of the Day. They’re usually longer, and you can always add more distance onto them if you’d like. Let me know if you have any more questions. Thank you! – Paige

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