New to swimming? Jump start your swim training with this 2-week Training Plan designed for beginners.

After completing these 6 Workouts, you will feel stronger, faster, and more confident in the water.

The Getting Started for Beginners Training Plan is designed for swimmers looking to improve their technical efficiency in the water. It’s a fantastic plan to help you get familiar with structured training and is designed to get you in swimming shape.

Training Plan Overview:

  • Duration: 2 weeks
  • Workouts: 6
  • Average Workout: 500 meters = 20 minutes
  • Goal: Improve freestyle technique & endurance
  • How To Get It: Subscribe to this Training Plan in the MySwimPro app on your iPhone or Android. Take your Workouts to the pool by printing them, writing them on a whiteboard, or syncing them to a compatible smartwatch.

*Smartwatch is optional – NOT required!

Who is it for? You can swim freestyle, but not for very long. Maybe you were on a swim team growing up, and are looking for a quick start to get back into the swing of things. This plan works on the fundamentals: streamline, rotation, breathing, and improving overall stroke efficiency.

If you find yourself swimming one stroke continuously back and forth for a long time, you should try this plan! These 6 Workouts will teach you interval training, technique drills, and how to swim different strokes.

Related: How To Follow a Training Plan with MySwimPro

How does it work? Get the Workouts in the free MySwimPro app, available on iPhone or Android. Click here to download.

You can swim these Workouts anywhere, and anytime – on your own schedule. Set a goal to try and complete 3 Swim Workouts and 2 Optional Dryland Workouts per week for 2 weeks.

Each Workout lasts between 10-20 minutes and is 100% customizable to you. You can modify each Workout, and the weekly schedule, to fit your unique needs. By the sixth Workout, you will quickly ramp up to swimming a 1km Workout.

How To Follow The Plan:

For more helpful tips, visit our Support Site.

Beginner Swimming Tips:

When you go to the pool, do you just swim back and forth continuously? Do you only know how to swim freestyle or the front crawl? If so, this isn’t helping you swim faster.

When you focus on your non-dominant strokes, such as breaststroke or backstroke, you are working new muscles that engage different parts of your body. This helps you get stronger!

This strength training in different muscles actually really helps your freestyle stroke. So it’s a win-win for all your strokes!

The 4 Strokes:

  1. Freestyle
  2. Backstroke
  3. Butterfly
  4. Breaststroke

Related: 10 Steps To Swimming Smarter Freestyle

In this video, we’re sharing the 5 reasons why you should swim all 4 strokes every time that you are in the water.

We’ll talk about what the 4 strokes are, how you can get started, and show an example beginner swim workout that incorporates everything we discussed in the pool.

Are you still a little uncomfortable around the pool and in the water?

When you start, try to swim just 25-50 yards or meters at a time. You can try backstroke, breaststroke, or sidestroke. We recommend holding off on butterfly until you’re feeling really strong.

Watch this video for our tips on how to swim in a public pool, and try these simple breathing exercises so that you feel calm in the water.

Why You Need 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 Freestyle Mistakes Made By Beginner Swimmers

Ready to get started? Download the free MySwimPro app! Try our ELITE subscription free for 30 days for full access to all of our swimming and dryland content.

Share your progress with us by using the hashtag #MySwimPro

Learn how to swim faster with MySwimPro: Free webinar!

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