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 toward your goal.

The Beginner Freestyle Plan is designed for swimmers looking to improve their technical efficiency in the water. It’s a fantastic Plan to introduce yourself to structured training.

This Plan is available exclusively in the MySwimPro App. Download the App on iPhone and Android to subscribe to a training plan that’s right for you!

Start your free 30-day trial today!

Beginner Freestyle Plan Overview:

  • Duration: 4 weeks
  • Workouts: 8
  • Average Workout: 800 meters = 25 minutes
  • Goal: Improve freestyle efficiency

Who’s it for? You know how to swim, but need help on the fundamentals: streamline, rotation, breathing, and improving overall stroke efficiency.

How does it work? Complete 2 Swim Workouts and 1 optional Dryland Workout per week for 4 weeks. Each Workout lasts between 15-30 minutes.

Related: How to Follow a Training Plan in MySwimPro


Beginner Swim Tips

Are you a new swimmer? Or getting back in the pool after a long time away? Here’s how to get started and feel more confident than ever in the water!

Read the full article here.

Get Inspired

MySwimPro helped Patty Deters find her smile again, lose 75lbs and manage symptoms of rheumatoid arthritis. Check out her incredible story!

The Importance of a Training 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.

Related: The Most Common Mistakes Beginner Swimmers Make

How to Follow the Plan

So what are you waiting for?

Start the Beginner Freestyle Training Plan and elevate your swim training with MySwimPro! Still not convinced? Read: Why You Need A Structured Training Plan.

Start your free trial of our ELITE subscription today to unlock access to all of our swimming and dryland content.

Learn how to swim faster with MySwimPro: Free webinar!

8 thoughts on “4 Week Beginner Freestyle Training Plan

  1. Hello.
    Can you help me? Please.
    Which is the best watch to wear to track swims?
    The sales people I have talked to in store are pretty useless with helping on information on proper swim watches!!!

  2. I’m a current member. I would like to watch the videos in my training plan on my PC before I go to the pool. I can’t seem to figure out how to login and see my training plan. Help?

    1. Hi Susan, thanks for your question! Unfortunately, at this time we only have a mobile app so you can only log in and access your training content on your iPhone or Android. We are hoping to have a web-version by the end of the year. If you have any more specific questions or feature requests, please email support@myswimpro.com. Thanks, and sorry about that!

    1. Hi Lonnie, great questions!
      1. If you have a smartwatch paired with your account, the workout will load automatically on your watch. Just open your watch app, tap ‘Load Workout’ and you can choose either the last viewed workout or the next workout on your Training Plan. You’ll complete the swim with your watch and it will automatically record your time, distance, splits, heart rate, SWOLF score and strokes per lap. It will track this live, and you’ll be able to see the full graphs of the analytics after your swim on your phone (it syncs that data automatically to your phone app).
      2. The only feedback or instruction that the app gives you during your swim is it will guide you through the workout set-by-set, it will act as your clock and will tell you which drills to do.

      Hope this helps, thanks!

  3. Am an Triathlete having completed my three Ironman 70.3 & one Ironman140.6. My Swim timing for 3.8 Kms swim is 01:18:00 Mins. I and would like to bring down the time for the same swim distance in less than an hour.

    Can you please suggest a suitable programme for my requirement?

    Thanks & Regards.. Sampat

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