New to swimming? Jump start your swim training with this Training Plan designed for beginners. Getting Started for Beginners is designed to introduce you to structured swim training, build strength, improve your technique and get fit.

Getting Started for Beginners Training Plan Overview

  • Workouts: 6 Swim Workouts, 4 optional Dryland Workouts
  • Average Workout: 500 meters = 20 minutes
  • Goal: Improve freestyle technique & endurance

Who is it for? You can swim freestyle, but not for very long. You’re looking for a plan to help you to get fit in the pool.

How does it work? This Plan works on the fundamentals: streamline, rotation, breathing and improving overall stroke efficiency. You’ll quickly ramp up to a 1k Workout! Complete the optional Dryland Workouts after your Swims or on days you don’t go to the pool.

Download the MySwimPro app to start this Training Plan! Before you get started, check out these resources:

Why Swimming Non-Stop is Making You Slower

Why You Should Swim All 4 Strokes Every Workout

How to Swim Perfect Freestyle

10 Beginner Swim Tips for Adults

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 and dryland training technique, 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 Swim and Dryland Workouts.

For more helpful tips, visit our Support Site.

Featured Training Plans

After you finish Getting Started for Beginners, try these Training Plans!

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

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