Ready to get fit, but not sure where to start? The Couch to 1k Training Plan in the MySwimPro app is designed to get you off the couch and in the water! Remember: No matter how slow you go, you’re still lapping everyone on the couch.

Couch to 1k Training Plan Overview

  • Workouts: 18 Swim Workouts
  • 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? Ready to conquer a 1k Swim? This Plan will take you there! Your Workouts will build on each other to help you perfect your stroke technique, improve your endurance and swim faster. Complete the optional.

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

Transform Your Health with MySwimPro

The MySwimPro app has helped over 1 million swimmers improve their technique, swim faster and reach their fitness goals. Check out these inspiring MySwimPro transformations!

How Mike lost 100lbs swimming 4x/week

How Patty lost 75lbs swimming with MySwimPro

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

How to Train with MySwimPro

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.

Featured Training Plans

After you finish the Couch to 1k Training Plan, you may be interested in these Training Plans!

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



  1. I came looking for the couch to 1km swim plan.
    I can’t see a plan (download) or even a Buy Now button.
    Losing sales me thinks?

  2. Can you give me any additional advice on how I might restart swimming again? I’m a 68yr old female. Wanted to swim laps and did so by joining a wonderful masters (5yrs). Then we moved from the area. I haven’t swum now for two yrs. I sigh. After all that hard work. I feel like I’m starting all over again. Seeing your post and training schedule, I thought maybe I’ll give this a try. Swimming is my forever sport. I feel complete in the water. But my own perfectionism keeps me stuck.

    • Taylor Holmes on

      Hi Cynthia, The most important thing is to build a routine you can stick with consistently. If you want to get back to swimming, consistency is key! Start small, and build up over time with one of our Training Plans in the MySwimPro app. You may not be able to do what you once did with your team 5 years ago, but give it time, and you’ll build back up!

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