The 1-mile swim is a major milestone for many swimmers. To help you get there, we created the Get Fit Training Plan in the MySwimPro app! Progress from short Workouts to a full mile swim, improving your technique, efficiency and speed to build well-rounded, lifelong fitness.

Get Fit Training Plan Overview

  • Workouts: 18 Swim Workouts
  • Average Workout: 1,200 meters = 30 minutes
  • Goal: Swim a continuous 1,500 at the end of six weeks

Who is it for? You know how to swim freestyle and are looking for a structured plan to improve your swimming efficiency and endurance.

How does it work? This Plan will safely progress you from short swims (600 or less) to swimming one mile continuously! You’ll also work on stroke technique and improve your speed along the way.

Sign up for MySwimPro Coach to unlock this Training Plan! Before you get started, check out these resources:

Get Inspired

Meet Patty Deters, a MySwimPro Ambassador who, with the help of the MySwimPro app, lost 75lbs, found her confidence and manages rheumatoid arthritis symptoms. Watch Patty’s story below!

How to Train with MySwimPro

In the MySwimPro app, every Swim Workout and Training Plan is customized to your skill level. Head to the pool with confidence, knowing you’re getting exactly the training you need to reach your goals. As a MySwimPro member, you’ll unlock:

  1. Personalized Training Intervals that are tailored to your speed and automatically adjust as you get faster.
  2. SetBar™ that shows your expected swim time vs. rest time for every Rep in a Set. This is a game changer if you’re new to interval training!
  3. Workout Scaler that allows you to quickly increase or decrease the distance and duration of your Workout to make it fit your schedule.
  4. Compatibility with Apple and Garmin smartwatches. Sync your Workouts to your watch for Set-by-Set guidance!
  5. Detailed Analytics about every Workout, including splits, heart rate, SWOLF score, stroke rate, strokes per lap and more.
  6. Technique Videos explaining drills for all 4 strokes, plus educational videos to help you improve your performance.
  7. A fresh Workout of the Day 7 days a week, 365 days a year.
  8. The MySwimPro Workout Library, packed with hundreds of workouts personalized to your skill and speed.

Featured Training Plans

After you finish the Get Fit Training Plan, try these Training Plans!

Ready to get started? Open the MySwimPro app to get your personalized Training Plan >



  1. I am a retired want to be swimmer. I have swam most of my life. I have bad knees. Swimming helps me to exercise my lower body. Swimming is boaring sport. I use waterproof headphones an a IPod. Structure is good for most people. My success is swimming nonstop for 1 hr. Yes this fun. Eventually I will use more strokes all strokes.

    • Hi Eric, so sorry for not getting back to you earlier! If you click on the Train tab, then you’ll see the next workout in your training plan at the top of the screen. Just tap that screen, then you’re ready to complete it! Either take it with you to the pool, or pair a smartwatch and be guided through it on a watch.

      • I can’t get this to work. I keep hitting “Start Plan” then get an email, but have no idea how to get/load the workouts to my watch. Its not very intuitive.

        • Hi Emmett, sorry to hear about your troubles you’re experiencing! Are you using an Apple Watch? Once you subscribe to a training plan, open the app on your phone. You should see your 1st workout on the top of your ‘Train’ tab. Open the workout and view it on your phone, then you should open the app on your watch and tap ‘Load Workout’ and it should sync (if your watch is already synced with your account). This guide to the Apple Watch is a helpful resource for starting a workout:
          If this still does not work, can you please send us an email at Thank you!

  2. Looks like fun! How does this integrate with the Apple Watch, though? It doesn’t seem to register as a workout when I open the Watch app.

    • Hi Heather! We have a MySwimPro app for the Apple Watch. Once you download the watch, connect it to your Apple Health Kit and then you’ll be able to be guided through the workout, track your split times, heart rate and other data right on your watch! Let me know if you have any more questions. Thanks!

  3. Kathleen J on

    I am a swimmer all my life and now swim, mostly retired. I can do up to 1850 meters in 60 min. I would like to keep trying and achieve 1200 m in 30 min. Great goals.

      • I can’t see the video in the iPhone App under the “Getting Started” training plan..
        Also, how can I see any videos on the Apple watch when I’m in the pool and my iPhone’s in the locker?

        • Hi Robert! We are working on getting this fixed today. Let us know if you do not see the update. Sorry about that! As for the videos on the Apple Watch, that is a feature we are working on long-term and might have added in the future! Thanks! 🙂

          • Hans-Peter Hinrichs on

            It’s still a white play button on white ground. I wouldn’t have noticed that there are videos attached to the drill if I haven’t read these comments.

  4. I believe that is among the such a lot important information for me.
    And i am glad studying your article. However should remark on few common issues, The website style is great, the articles is truly nice : D.
    Excellent activity, cheers

  5. I too am experiencing the same problem as Eric and Emmet: I only have an IPhone not an Apple Watch. I intended to use a speaker next to my pool. There is no “train” button, just: feed, coach, +, library, profile.

    • Taylor Holmes on

      Hi Amea,
      Sorry to hear you’re having trouble loading a workout! To start a training plan, click the “Coach” button and scroll to find the training plan you’d like to start. Click on the plan, and then click the “Start Plan” button at the bottom of your screen.
      If you’d like to print your workout and bring it with you to the pool, follow these steps:
      1. Click “Start” next to the first workout in your plan
      2. Click the icon that looks like a box with an arrow, in the top right corner of the screen
      3. Click “Open PDF,” and send it to your printer!
      If you would prefer to create custom workouts for yourself, watch this video!
      If you have further questions, please reach out to us at

  6. Inger Yancey on

    I switched from Apple Watch to Garmin Forerunner 945. I used to use My Swim Pro with Apple Watch and it was great for recording (except for kick sets) and uploading to Strava. Can I do this plan on my Garmin?

    • Hi there! Swimming times vary widely and are pretty personal. We recommend entering your 100 times in the MySwimPro app in your Profile, and the app will automatically calculate your Goal Times for each set in your workouts, including the mile!

      To view your goal times, simply tap into any set in your workout. You’ll see a colored bar that shows your goal swim time as well as your anticipated rest time for each rep in a set.

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