Swimming Workouts 📗

Whether you're a beginner, a master swimmer, a triathlete, or just swimming to stay fit, having a structured training plan is key to improving your performance in the water.

On this page, you'll find 28 swimming training plans tailored to different skill levels, objectives, and weekly frequencies—ranging from 1,000 to 5,000 meters per session.

Each plan is designed to help you swim more efficiently, build endurance, and stay motivated week after week. From weight loss workouts to open water long-distance training, choose the program that fits your goals and current fitness level.

Swimming workouts for weight loss

5 progressive plans designed to maximize calorie burn. Your body starts burning fat after 20–30 minutes of sustained swimming. Odd sessions use fins; even sessions use pull buoy and paddles.

Plan 1 — Weight loss: 1,000–1,500m per session (25 workouts)Plan 2 — Weight loss: 1,500–2,000m per session (25 workouts)Plan 3 — Weight loss: 2,000–2,500m per session (25 workouts)Plan 4 — Weight loss: 2,500–3,000m per session (25 workouts)Plan 5 — Weight loss: 3,000–3,500m per session (25 workouts)

Improve anaerobic threshold

Train at the edge of your comfort zone to resist fatigue and raise your performance ceiling. Includes three 400m time trials to track your progress.

Plan 6 — Anaerobic threshold improvement: 22 sessions

Improve overall fitness

Five 4-month plans to build speed, anaerobic capacity, and aerobic endurance while developing technique in all four strokes. Available at 2 or 3 sessions per week, from beginner to expert level.

Plan 7 — Fitness Level 1, 2 sessions/week, 4 months (700–1200m)Plan 8 — Fitness Level 2, 2 sessions/week, 4 months (700–1200m)Plan 9 — Fitness Level 3, 2 sessions/week, 4 months (1100–1700m)Plan 10 — Fitness Level 3, 3 sessions/week, 4 months (1200–1800m)Plan 11 — Fitness Level 2, 3 sessions/week, 4 months (1800–2200m)

Improve speed — 12 weeks

Nine plans to boost alactic anaerobic capacity, anaerobic power, and lactic power for better 50m and 100m performance. Ideal schedule: Monday, Wednesday, Friday. Prerequisite: ability to swim 2000m or more continuously.

Plan 12 — Speed: 3 sessions/week, 2,000–2,500m Plan 13 — Speed: 4 sessions/week, 2,000–2,500m Plan 14 — Speed: 5 sessions/week, 2,000–2,500m Plan 15 — Speed: 3 sessions/week, 2,500–3,000m Plan 16 — Speed: 4 sessions/week, 2,500–3,000m Plan 17 — Speed: 5 sessions/week, 2,500–3,000m Plan 18 — Speed: 3 sessions/week, 3,000–3,500m Plan 19 — Speed: 4 sessions/week, 3,000–3,500m Plan 20 — Speed: 5 sessions/week, 3,000–3,500m

Open water long-distance preparation

Eight 12-week plans to prepare for open water swims in lakes, rivers, and the sea. Uses performance groups based on a 10×50m test. Includes base building, threshold training, and tapering phases.

Plan 21 — Open water: 3 sessions/week, 2,000–3,000m, 3 months Plan 22 — Open water: 3 sessions/week, 3,000–4,000m, 3 months Plan 23 — Open water: 3 sessions/week, 4,000–5,000m, 3 months Plan 24 — Open water: 4 sessions/week, 2,000–3,000m, 3 months Plan 25 — Open water: 4 sessions/week, 3,000–4,000m, 3 months Plan 26 — Open water: 5 sessions/week, 2,000–3,000m, 3 months Plan 27 — Open water: 5 sessions/week, 3,000–4,000m, 3 months Plan 28 — Open water: 5 sessions/week, 4,000–5,000m, 3 months

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