This six-week swim training plan is designed to build a strong aerobic foundation, improve stroke technique, develop speed, and enhance endurance. With sessions dedicated to aerobic base work, distance training, technique drills, sharpening speed, and recovery, this plan offers a well-rounded approach to swimming improvement.

This plan is ideal for beginner swimmers who are committed to improving their swimming technique and fitness. It suits athletes who are looking to establish a regular swim routine or prepare for introductory swim events, such as a triathlon swim leg or recreational swim race from 500m to 2000m. Participants should be comfortable with basic swimming strokes and open to structured, progressive training.

Primary Goals: Build swimming endurance, improve technique, increase speed, and develop confidence in the water.

Expected Abilities: While this plan caters to beginners, it assumes a basic proficiency in swimming. Athletes should be able to swim continuously for short durations before starting this program. No prior competitive experience is required.

This training plan is self-guided, although if able to participants are encouraged to seek feedback from swim coaches, peers, or local swim groups to ensure correct technique and maximize improvement.

Swim Goggles: For clear visibility and comfort during all sessions.
Swim Cap: To reduce drag and keep hair out of the face.
Kickboard: For focused kicking drills and leg conditioning.
Pull Buoy: To isolate the upper body and work on arm technique.
Fins: Useful for improving kick technique, flexibility, and speed.
Paddles: For building upper-body strength and refining stroke mechanics.

Athletes should expect gradual progression in both intensity and distance over six weeks. The plan is designed to challenge swimmers while providing adequate recovery and skill-building sessions. Consistent attendance, attention to technique, and appropriate recovery will help participants maximize gains and avoid overtraining.