Encouraging More Adults to Swim
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Winter Fitness Challenge Sample Training Plans

We have created six-week training plans for three different levels of swimmers. This page has a few sample workouts from each level. Each plan is catered to swimming level described below. Once you have decided which level is right for you, register for the Winter Fitness Challenge here and your training plan will available to you.

Beginner

Entry level swimmers who have limited aquatic experience and little to no fitness conditioning. Able to swim 100 yards.

Week 1 – Swim #1 

 

WEEK  WORKOUT SWIM SETS SWIM TRACKER 
WEEK 1
Swim #1 of 12 Repeat two times:  
*Take one 
Equipment: fins and pull Swim one length freestyle (1 x 25 free)  50
day 
buoy Rest 20 seconds   
between the 
  Swim one length freestyle (1 x 25 free) 50
two swim 
  Rest 20 seconds   
days to 
  Kick one length freestyle (1 x 25 free) (fins optional) 50
stretch and 
  Rest 20 seconds  
cross train.   Kick one length freestyle (1 x 25 free) (fins optional) 50
    Rest 20 seconds  
    Pull one length freestyle (1 x 25 free) (buoy between legs) 50
    Rest 20 seconds  
    Pull one length freestyle (1 x 25 free) (buoy between legs) 50
    Rest 20 seconds, put buoy aside  
    Do one time:  
    Swim two lengths freestyle (1 x 50 free) 50
    14 Lengths 350 yards
 

Week 1 – Swim #2

 

WEEK WORKOUT SWIM SETS     SWIM TRACKER
ONE Swim #2 of 12 Repeat four times:  
  Equipment: fins                           Swim one length freestyle (1 x 25 free)                              100
    Rest 20 seconds  
    Kick one length on your back (1 x 25 kick) 100
    Rest 20 seconds  
    Swim one length freestyle (1 x 25 free) 100
    Rest 20 seconds  
    Kick one length on your back (1 x 25 kick) 100
    Rest 20 seconds  
    Do one time:  
    Swim two lengths freestyle (1 x 50 free) 50
    18 lengths 450 yards
 

Week 2 – Swim #3

 

WEEK WORKOUT SWIM SETS SWIM TRACKER
TWO Swim #3 of 12 Repeat four times:  
  Equipment: fins (optional) Swim one length freestyle (1 x 25 free) 100
    Rest 20 seconds  
    Kick one length on your back (1 x 25 kick) 100
    Rest 20 seconds  
    Swim one length freestyle (1 x 25 free) 100
    Rest 20 seconds  
    Kick one length on your back (1 x 25 free) 100
    Rest 20 seconds  
    Do one time:  
    Swim two lengths freestyle (1 x 50 free) (rest when needed) 50
    Do one time:  
    Swim four lengths freestyle (1 x 100 free) (rest when needed) 100
    22 lengths 550 yards
 


Intermediate

Adults who possess a modest level of swimming ability and feel comfortable swimming as a form of exercise. Can swim 100 yards in roughly 2 minutes and 30 seconds.

Week 1 – Swim #1

 

WEEK   WORKOUT SWIM SETS SWIM TRACKER
WEEK 1 of 6  Swim #1 of 18   Repeat four times (rest 5 seconds after each):  
*Take one  Equipment: fins           1 x 50 (25 pull / 25 kick) with fins    200
day    Do one time (rest 5 seconds after each):   
between the    4 x 75 swim descend each 25 (slow, medium,   300
three swim    fast)   
 days to    4 x 25 kick (one easy, one hard)   100
 stretch and    *Swim for 10 minutes; fill in distance:   *[             ] plus 
cross train     24 lengths  600 yards
    TOTAL  
 

Week 1 – Swim #2

 

WEEK   WORKOUT SWIM SETS SWIM TRACKER
ONE  Swim #2 of 18   Repeat three times (rest 5 seconds after each):  
  Equipment: fins 1 x 100 (25 pull / 25 kick / 25 swim) with fins  300
    Do one time (rest 5 seconds after each):  
    2 x 75 swim   150
    4 x 25 kick 100
    2 x 75 swim 150
    4 x 25 kick  100
    4 x 25 swim  100
    36 lengths 900 yards
 

Week 1 – Swim #3

 

WEEK   WORKOUT SWIM SETS SWIM TRACKER
ONE Swim #3 of 18   Repeat four times (rest 5 seconds after each):  
  Equipment: fins (optional)  1 x 75 (25 swim / 25 kick / 25 swim) with fins  300
    Do one time (rest 5 seconds after each):   
    1 x 100 swim  100
    2 x 25 kick 50
    2 x 50 swim  100
    2 x 50 kick 100
    4 x 25 swim  100
    *Swim for 10 minutes; fill in distance: *[             ] plus
    30 lengths 750 yards
    TOTAL  

 

Advanced

Adults who have moderate to strong aerobic fitness levels and are capable of swimming freestyle at different speeds during a workout. Can swim 100 yards in 2 minutes or under 2.

Week 1 – Swim #1

 

WEEK WORKOUT SWIM SETS SWIM TRACKER
WEEK 1 of 6 Swim #1 of 24 Repeat: four times (Rest 5 seconds for all):  
  Equipment: fins       1 x 75 (25 swim / 25 kick / 25 swim) 300
    Do one time: (Rest 5 seconds for all, wear fins)  
    1 x 100 swim 100
    2 x 25 kick on back 50
    2 x 50 swim 100
    2 x 50 kick on back 100
    4 x 25 swim 100
    *Swim for 10 minutes; fill in distance: *[             ] plus
    30 lengths 750 yards
    TOTAL  

 

*On the 10-minute swim, focus on your freestyle technique. Keep your head still, kick, and rotate your body using your core muscles. Record your distance achieved in the 10 minutes.

 

Track your progress each time you complete a long, continuous swim. This will help you improve each swim as you build up to the 30 minutes.

 

Week 1 – Swim #2

 

WEEK WORKOUT SWIM SETS SWIM TRACKER
ONE Swim #2 of 24 Repeat: three times (Rest 5 seconds for all):  
  Equipment: fins and buoy 1x 100 (50 pull / 25 kick / 25 swim) with fins 300
    Do one time: (Rest 5 seconds for all)  
    2 x 100 swim 200
    4 x 25 swim 100
    2 x 25 pull 50
    2 x 50 kick butterfly or breaststroke 100
    6 x 25 swim 150
    1 x 150 freestyle 150
    42 lengths 1050 yards
 

Week 1 – Swim #3

 

WEEK WORKOUT SWIM SETS SWIM TRACKER
ONE Swim #3 of 24 Repeat: three times (Rest 5 seconds for all):  
 

Equipment: fins and buoy

1 x 200 (50 swim / 50 kick / 50 pull / 50 swim) with fins 600
    Do one time: (Rest 5 seconds for all)  
    2 x 100 swim 200
    2 x 25 kick 50
    2 x 75 swim 150
    2 x 25 kick 50
    3 x 50 swim 150
    2 x 50 kick 100
    4 x 25 swim 100
    1 x 450 swim freestyle 450
    74 lengths 1850 yards
 
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