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. With a training plan you are 80% more likely to achieve your desired goal.

The Couch to 1k Training Plan is designed to get you off the couch and in the water!

No matter how slow you go, you’re still lapping everyone on the couch.

Couch to 1k Swim Plan Overview:

  • Duration: 6 weeks
  • Workouts: 18 (3x/week)
  • Average Workout: 600 meters = 20-30 minutes
  • Goal: Complete a 1 kilometer swim workout!

Who’s it for? You’re a beginner swimmer looking for a structured plan to improve your swimming efficiency and build endurance.

How does it work? Complete 3 Workouts per week for 6 weeks resting every other day. Each Workout lasts between 20-30 minutes. The plan can be completed in 3 weeks by swimming 6x/week or 9 weeks swimming 2x/week.

You may also be interested in the 6-week Get Fit Plan, which is a little more advanced and builds up to swimming a 1,500 continuously.

Start your free 30-day trial today!


How To Swim Perfect Freestyle

Freestyle is the most popular swimming stroke in the world, and is an essential skill that all swimmers should focus on. We truly believe that every single swimmer has at least one element of their freestyle stroke that can be refined and improved upon. Get our tips below!

Read Also: How To Swim Perfect Freestyle

How MySwimPro Can Help You

The MySwimPro app has helped over 1 million swimmers improve their technique, swim faster, and reach their fitness goals. Read how Brian lost 60 pounds with MySwimPro Training Plans >

Read more stories about how MySwimPro is helping swimmers around the world here.


Featured Training Plans

How to Follow 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.

So what are you waiting for?

Start the Couch to 1k plan and elevate your swimming with MySwimPro! Still not convinced? Read: Why You Need A Structured Training Plan!

Start your free trial of MySwimPro ELITE today!

Learn how to swim faster with MySwimPro: Free webinar!


2 thoughts on “Couch to 1k Swim Plan

Leave a Reply