The 4-Week Plan to Swimming Your First Mile

It is possible that in one month from now, you can say you’ve swum a mile. Following this training plan and keeping these beginner swim tips in mind, you can get into the best shape of your life in a matter of weeks. Like any new fitness routine, this program starts off slow and continues to increase in yardage. Stick with freestyle (for now), and do each workout three times a week with a rest day in between. Let us know how it goes!

Week 1

Warmup: 200 yards1 x 200 yards ¡ª easy (rest as needed)Endurance: 400 yards2 x 200 yards ¡ª moderate (rest 1:30 minute in between)Intervals: 200 yards2 x 100 yards ¡ª build speed (rest 1 minute in between)Warmdown: 100 yards4 x 25 yards ¡ª easy (rest as needed)

Total: 900 yards

Week 2

Warmup: 200 yards1 x 200 yards ¡ª easy (rest as needed)Endurance: 600 yards6 x 100 yards ¡ª moderate (rest 1 minute in between)Intervals: 300 yards6 x 50 yards ¡ª first lap fast, second lap moderate (rest 30 seconds in between)Warmdown: 100 yards1 x 100 yards ¡ª easy (rest as needed)

Total: 1200 yards

Week 3

Warmup: 300 yards1 x 300 yards ¡ª easy (rest as needed)Endurance: 600 yards3 x 200 yards ¡ª moderate (rest 1 minute in between)Intervals: 400 yards4 x 100 yards ¡ª make the first 100 easy, building up to a fast fourth 100 (rest 30 seconds in between)Warmdown: 100 yards4 x 25 yards ¡ª easy (rest as needed)

Total: 1400 yards

Week 4

Warmup: 400 yards2 x 200 yards ¡ª easy (rest as needed)Endurance: 600 yards3 x 300 yards ¡ª moderate (rest 1:30 minute in between)Intervals: 450 yards9 x 50 yards ¡ª 3 x 50 easy, 3 x 50 moderate, 3 x 50 fast (rest 15 seconds in between)Warmdown: 200 yards2 x 100 yards ¡ª easy (rest as needed)

Total: 1650 yards (1 mile!)

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