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 Beginner Freestyle Fundamentals Plan is designed for swimmers looking to improve their technical efficiency in the water. It’s a fantastic plan to be first introduced to structured training.

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

Start your free 7-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? Try to complete 2 workouts per week for 4 weeks. Each workout lasts between 15-30 minutes.

Related: How to Follow a Training Plan in MySwimPro

Featured Training Plans

A training plan is a critical component to the success of reaching your goals in swimming! Here are some additional ways this plan is designed to help you get there.

  1. Time: During the week, you may feel stretched on time. This plan sets all your workouts ahead of time for you; therefore, you are more able to fit them into your hectic schedule than you thought. You’ll know exactly what you’re doing for the week and how long each workout is.
  2. Setting Goals: Having a goal gives you something to work towards and a plan helps get you there! Having a chart makes your goal much easier and attainable.
  3. Staying Focused: By having a plan ahead of time, you know exactly what you’re going to do and when you’re going to do it. One of the worst things that can happen, is to only swim when the mood hits you (or not at all). A plan will keep you focused on where you’re going.
  4. Staying Motivated: By adhering to a weekly schedule, you may find that you are staying motivated between and during every session more so than if you didn’t have a plan. Seeing the entire plan laid out in front of you will help visualize success and keep you on track.
  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. A structured plan will keep your schedule in check and accountable to each and every workout.

So what are you waiting for?

Start the Get Fit IM training plan and elevate your swim training with MySwimPro! Still not convinced, read: Why You Need A Structured Training Plan.

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3 thoughts on “4 Week Beginner Freestyle Training Plan

  1. 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

  2. Confused about how info is recorded. Is it manually entered or transferred from watch. Do you track live and give feedback while swimming?

    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!

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