The USMS Fitness Series is being revamped in a big way. Fun virtual challenges will be available each month, exclusively for USMS members. You can complete with your local USMS club or swim on your own.

There is no cost to participate, except for the USMS Summer Fitness Challenge in August, which continues to benefit USMS Adult Learn-to-Swim grants supported by the USA Swimming Foundation. 

4K Accumulation

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Summer Fitness Challenge (August)

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Benchmark #3

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2024 Fitness Series Challenges

January—500 Pull
Pull yourself into the new year—and our new Fitness Series format—with a 500-yard pull. Log your time on and see where you rank with other Fitness Series participants across the country.

February—Benchmark 1
Set your personal bar this month with a 200 freestyle for time. This is the first of three benchmark swims this year. The tricky 200—not a sprint and not a haul—is a great way to chart your progress throughout the year.

March—50 Fly
Usher in spring with a fast 50 butterfly. This month is a great opportunity to work on the most challenging stroke so you can fly through a fast and fun swim with ease.

April—Power 1K
Now’s the time to put your first few months of training to the test, with a 1000-yard swim for time. Grab a lane and a counter 
and power through this challenge knowing that your hard work will pay off.

May—Benchmark 2
After April’s 1K, the second benchmark 200-freestyle for time will be a breeze—and show you how far you’ve come since February—you’ve got this!

June—Time Trials
Get excited for the US Olympic Team Trials with four separate challenges this month. Each challenge is a 50-yard swim of one stroke. Polish up your butterfly, backstroke, breaststroke, and freestyle for a medley of fun.

July—4K Accumulation
Celebrate birthday USA by swimming 4000 yards this month. You can accumulate yardage all month long or swim it all at once. Fireworks are optional.

August—Summer Fitness Challenge 30-Minute Swim
The Summer Fitness Challenge, a 30-minute swim in which you swim as far as you can, benefits USMS adult learn-to-swim grants supported by the USA Swimming Foundation. This is the only challenge with an entry fee—you’ll receive a branded swim cap and help adults learn to swim.

September—Benchmark 3
You’ve worked hard this year and this third and final 200 freestyle benchmark swim will prove it. You know what to do to shave time off your first two benchmark 200s, so get in and go for it.

October—10-Hour Challenge
Consistency is key in keeping the cobwebs away. Log at least 10 training hours total between October 1 to October 31. That’s 2 ½ hours a week—a piece of cake by now—but you can slice it up however you like.

November—Turkey Trot 2K
A new twist on a Thanksgiving classic: Log a 2000-yard swim during the month of November. Whether you choose to do this before or after your turkey day feast is up to you!

December—The Last Mile
Finish the year strong by swimming 1 mile for time in this year’s final Fitness Series challenge. You’ve been pushing yourself all year, and you’ll unwrap the best gift of all when you feel how far you’ve come in your fitness journey.

Fitness and Fun for a Great Cause

If your local USMS club is hosting a Fitness Challenge, you’ll have fun training for and completing the Challenge together, getting motivation from each other and your coach. If you swim on your own, you can still join a group for the Challenge! Invite your family, friends, and coworkers to join you—keep each other on task and have fun while getting fit. integration

We partnered with so you can input your results on their app to benchmark your time for the future, compare against other swimmers, and join in on the social fun. Swimmers can upload swims or workouts using a compatible device (Garmin, Apple Watch, etc.), or they can be manually uploaded, so don’t worry if you don’t have a smartwatch!

This is how it will work:

  1. Link your My USMS account and account
  2. Accept the challenge on the app (here's how)
  3. Complete your swim or workout
  4. Log it on the app
  5. Bask in the glory of your accomplishment, receive your badge on, and maybe see where you rank against others :)

Workout Library

New to swimming or returning to the pool after some time off? Utilize our Workout Library to help get you on the challenge leaderboards.

Our Workout Library is the best resource for searchable online swimming workouts and is intended for all different abilities: beginner, intermediate, and advanced. These workouts are written by USMS-certified coaches and feature a variety of swimming sets for all different interests.


Where can I find a Masters Swimming club that’s participating?

Ask local Masters coaches through our Club Finder tool.

If there isn't a Masters Swimming club in my area participating, can I swim it on my own?

Yes, you can swim the event on your own. Or, you can convince a friend or two to swim with you and you'll all have a better day.

Can I wear paddles or fins during the swim?

Yes! For any of the Fitness Series swims, you can wear gear—you can wear every piece of swim gear in your net bag if you’d like. You can swim it all one stroke or—because more friends mean more fun—swim it as a relay with other swimmers.

Where should I input my times after the swim?

The Fitness Series emphasis is on fun and fitness. How fast you swim or how many lengths you swim isn’t as important as the accomplishment. However, we have partnered with so you can input your swim on the app to gauge your fitness levels from year to year, see where you rank against others in the challenge, and receive a cool badge when you are done! Make sure to link your My USMS and account first.

What fundraising options are available? 

Net proceeds for the Summer Fitness Challenge benefit USMS Adult Learn-to-Swim grants supported by the USA Swimming Foundation. Clubs and individuals are also welcome to set up fundraisers for the cause of their choice but would need to use a separate fundraising platform.

Does USMS host any other events in which I can participate?

Yes, we sanction nearly 400 pool and open water events annually including National Championships in a range of distances. And if you're looking for longer distance challenge or competitive event check out our Spring and Summer (pool), Virtual, and Open Water National Championships events. 

What are the health benefits of swimming?

We're glad you asked! Swimming is a low-impact exercise that increases circulation, increases flexibility, and lowers blood pressure. Swimming also has mood-boosting benefits and improves sleep. Learn more about the many health benefits of swimming.

If you have questions related to the USMS Fitness Series, please contact us at or 941-256-8767.