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 swimming training plans tailored to different skill levels, objectives, and weekly frequencies—ranging from 2,000 to 3,500 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 long-distance open water training, choose the program that fits your goals and current fitness level.
Swimming workouts for weight loss
Weight loss plan: 1000 to 1500 meters per session, 25 workoutsWeight loss plan: 1000 to 1500 meters per session, 25 workouts
Weight loss plan: 1000 to 1500 meters per session, 25 workouts
Weight loss plan: 1000 to 1500 meters per session, 25 workouts
Weight loss plan: 1000 to 1500 meters per session, 25 workouts
Weight loss plan: 1000 to 1500 meters per session, 25 workouts
Swimming workouts to improve anaerobic threshold
Training Plan 21 sessions
Swimming workouts to improve overall fitness
Fitness Improvement Plan: Level 1 for 2 days x week, 4 months
Fitness Improvement Plan: Level 2 for 2 days x week, 4 months
Fitness Improvement Plan: Level 3 for 2 days per week, 4 months
Fitness Improvement Plan: Level 3 for 3 days per week, 4 months
Fitness Improvement Plan: Level 2 for 3 days x week, 4 months
Swimming workouts to improve speed in 12 weeks
Training plan, 3 sessions x week from 2000 to 2500 meters
Training plan, 4 sessions x week from 2000 to 2500 meters
Training plan, 5 sessions x week from 2000 to 2500 meters
Training plan, 3 sessions x week from 2500 to 3000 meters
Training plan, 4 training sessions x week from 2500 to 3000 meters
Training plan, 5 training sessions x week from 2500 to 3000 meters
Training plan, 3 sessions x week from 3000 to 3500 meters
Training plan, 4 sessions x week from 3000 to 3500 meters
Training plan, 5 sessions x week from 3000 to 3500 meters
Swimming training for long-distance open water swims
Plan de entrenamiento 3 sesiones x semana para 3 meses, 2000 -3000 metros
Plan de entrenamiento de 3 sesiones x semana para 3 meses, 3000 – 4000 metros
Plan de entrenamiento de 3 sesiones x semana para 3 meses, 4000 – 5000 metros
Plan de entrenamiento 4 sesiones x semana para 3 meses, 2000 -3000 metros
Plan de entrenamiento de 4 sesiones x semana para 3 meses, 3000 – 4000 metros
Plan de entrenamiento 5 sesiones x semana para 3 meses, 2000 -3000 metros
Plan de entrenamiento de 5 sesiones x semana para 3 meses, 3000 – 4000 metros
Plan de entrenamiento de 5 sesiones x semana para 3 meses, 4000 – 5000 metros
