Jump into the Pool: An 8-Week Guide for Beginners to Starting Your Swimming Journey

Introduction

Swimming is one of the most effective and enjoyable ways to exercise, and it offers a host of benefits for both the body and mind. Not only is it a low-impact activity that is gentle on the joints, but it also provides a full-body workout that can improve cardiovascular health, build strength and endurance, and help reduce stress and anxiety. Whether you’re a seasoned athlete or just looking to dip your toes in the water, swimming is a versatile and accessible activity that can be tailored to suit your individual needs and goals.

In this 8-week guide, we’ll take you through the basics of starting a regular swimming routine, from selecting the right equipment to building your endurance and refining your technique. Whether you’re looking to improve your fitness, train for a swim competition or a triathlon, or simply enjoy the calming effects of being in the water, we’ve got you covered. So why wait? Take the plunge and start your swimming journey today!

Creating a swim training plan with the Swim Coach app

The Swim Coach App helps you with setting up an effective swim workout plan to enhance your speed and achieve your goals. When creating a new training plan you can define various parameters, like the desired training focus and equipment, to get a plan tailored to your individual needs. To see improvements we recommend to swim at least 2 to 3 times per week.

The Swim Coach app creates varied and effective swim workouts for you.

Instead of setting up your own swim workout plan, you can also choose the Competition Training option. Just select one of the various available competions (e.g. 100 meter sprint or Olympic triathlon and the app will take care of the rest and create a balanced training plan for you.

Week 1

Choose a swimming pool that is convenient for you to get to and has regular hours that fit your schedule. Start by swimming for 15 minutes per session, 3-4 times a week. It helps to build a habit, e.g. like going to the pool every second day or on some specific week days. Planning your sessions in a calendar help you stick with your plan.

The goal in the beginning is to feel comfortable and relaxed in the water. Begin with some warm-up exercises before starting the actual swimming. Focus on breathing techniques and developing good form while swimming.

Swimwear: Choose a comfortable and well-fitting swimsuit or trunks. Goggles: Use a pair of goggles to protect your eyes and help you see clearly underwater. Swim cap (optional): If you have long hair, consider wearing a swim cap to keep it out of your face.

Week 2

Increase your swimming time to 20 minutes per session, 3-4 times a week. Mix some freestyle and backstroke to your routine. Start incorporating some drills to help with technique and endurance. Increase the number of laps or distance you swim gradually.

Fins: Try using a pair of swim fins to improve your speed and streamline position.

Week 3

Continue to swim for 20-30 minutes per session, 3-4 times a week. Add in breaststroke and butterfly (with a single arm at the beginning) to your routine. Incorporate more drills to improve technique and endurance. Start increasing the intensity of your swim, such as swimming faster laps.

Week 4

Increase your swimming time to 30-40 minutes per session, 3-4 times a week. Incorporate some interval training to increase your endurance and speed. Start to mix up your strokes and integrate some technical swimming drills. Focus on improving your form and technique with each stroke.

Paddles: Use paddles to help you focus on your arm strength and improve your stroke technique. Pull buoy: Use a pull buoy between your thighs to help you focus on your upper body strength and improve your arm stroke technique.

Excellent app with a good price point. I've seen remarkable improvements in my time trials using a generated 12-week program. Highly recommend.

- Andrew, Google Play Store

I've tried at least 4 other swim apps, and this is the best one by far... price is super inexpensive comparatively and the quality of workouts and plans are great! As an experienced swimmer, this was everything I've been looking for.

- Swim Coach User, Apple App Store

I've been using this app for a couple of months now and will gladly keep it in my swimming toolbox. Easy to use. The workouts are fun and challenging. You can customise workouts to suit your needs. It definitely helped improve my swimming and kept me motivated.

- Louisa, Google Play Store

Awesome! You get the perfect workout for you every time. I download the workout onto my Garmin watch so I can just swim without fumbling around trying to figure out what I'm supposed to be doing.

- Anna, Google Play Store

Great app to start training without being an expert swimmer.

- Miguel, Google Play Store

It has been my swimming coach for the past 3 months and I've already shaved 15 seconds off my 100m pace.

- Tari, Google Play Store

Great app for setting up and recording swimming training, even in the free version.

- André, Google Play Store

I recommend this app which motivates me enormously and I enjoy swimming more with the targeted workouts. Very complete. Thanks!

- Alice, Apple App Store

Week 5

Continue to swim for 30-40 minutes per session, 3-4 times a week. Incorporate some longer distances into your routine, such as swimming 300-400 meters at a time. Start to vary your intensity and try swimming faster for shorter distances.

Week 6

Continue to swim for 30-40 minutes per session, 3-4 times a week. Work on your flip turns and diving techniques if you plan to compete in the future. Consider doing some strength training exercises to improve your swimming performance.

Kickboard: Incorporate a kickboard to focus on your leg strength and improve your kick technique. Snorkel: Try using a snorkel to help you focus on your arm technique and improve your overall swim endurance.

Week 7

Increase your swimming time to 40-50 minutes per session, 3-4 times a week. Focus on building your endurance and maintaining good form throughout your swim. Start visualizing yourself swimming well and competing in a race or event.

Week 8

Continue to swim for 40-50 minutes per session, 3-4 times a week. Incorporate some speed work into your routine, such as doing sprints or fast laps. Continue to work on your form and technique. Consider entering a swimming competition or event to test your progress and challenge yourself.

Remember to always warm up and cool down properly before and after each swim, and to listen to your body and adjust your routine as needed. Good luck with your swimming!

Helpful resources to train more effectively and swim faster

Are you looking for an app to help keep your motivation to swim high? Download the Swim Coach App now. More other articles on swimming training:

20 tips to swim faster →
How to swim faster 50 meter freestyle
How to swim faster 100 meter freestyle
How to swim faster 200 meter freestyle
How to swim faster 400 meter freestyle
How to swim faster in a Sprint Triathlon
How to swim faster in an Olympic Triathlon
Take Your Swim Workouts to the Next Level with a combination of the Swim Coach App and a Garmin® Smartwatch
Swim Coach App and Apple Watch® - Your Ultimate Swim Training Power Duo

Overall, using a swim training plan can help you to stay motivated, make the most of your training time, and achieve your swim goals. Whether you are a beginner or an experienced swimmer, a swim training plan can be a valuable tool to help you reach your full potential in the water.