Free swimming training plan.
Pool to open water.
Technique, speed and endurance sets for the pool, plus sighting and open-water swims when you are racing one. Written in yards or metres.
A real week · 1500 m · Week 5 · Base
What a week looks like.
About 5 hours · adjusts to the days you have
- MONRestRecovery counts too
- TUEStrong 100s70 min · 8 × 100 on 15 s rest
- WEDEasy swim + sighting60 min · aerobic
- THUDrill and swim60 min · catch-up, fingertip drag
- FRIRestRecovery counts too
- SATDrill to swim50 min · 5 × 100 fingertip drag
- SUNAerobic pull60 min · 4 × 200 with a buoy
Built for how swimmers actually train.
Pool and open water
Pool sets for speed and technique, plus sighting practice, and open-water swims with feeds when you are training for a swim race.
Technique every week
Drills like catch-up and fingertip drag sit alongside the main sets, not in a separate plan you never open.
Yards or metres
Sets are written in yards or metres, whichever you swim in, with the rest on the wall spelled out, so there is nothing to convert on deck.
Pick your raceChoose the race. The plan counts back from race day.
Course, climate and date go into the plan, so the taper lands on the right weekend.
Browse all race plans →- aQuellé Midmar MileHowick, South Africa · February 14, 2027 · 1 milePlan →
- South32 Rottnest Channel SwimCottesloe, Australia · February 20, 2027 · 19.7kmPlan →
- Coventry Building Society Great North SwimWindermere, United Kingdom · June 11, 2027 · 1 milePlan →
Swimming questions
Can I train for an open-water race?
Yes. Pick Open water 10K, or pick your swim from the race list, and the plan adds acclimation swims, sighting and a race rehearsal alongside the pool work.
Do I need to know my pace per 100?
No. Sets are written as effort out of 10 until you add a test result, then they use your own pace.
Does it work with my watch?
Swims sync in from Strava and Apple Health, and every planned swim downloads as a FIT file. It does not push workouts to your watch automatically yet.
