Swim Training Plans

Learn about technique, building endurance, and efficiency to get ready for a successful sprint triathlon.

Sprint Triathlon Training Plan

  • Length: 8 weeks
  • Frequency: 3x/week
  • Average Distance Volume (low): 1,100m/yds
  • Average Distance Volume (mid): 1,500m/yds

Train to reach your peak performance with efficiency front of mind, so you can transition from swim to bike with energy and confidence.

Olympic Triathlon Training Plan

  • Length: 12 weeks
  • Frequency: 3x/week
  • Average Distance Volume (low): 1,700m/yds
  • Average Distance Volume (mid): 2,300m/yds

Prepare to swim a strong, efficient 1.9km and keep your energy and confidence up for the rest of your race.

Half Iron Triathlon Training Plan

  • Length: 16 weeks
  • Frequency: 3x/week
  • Average Distance Volume (mid): 2,100m/yds
  • Average Distance Volume (high): 3,000m/yds

Prepare to swim a strong, efficient 3.8km, so you can transition to your bike leg feeling energized and confident.

Full Iron Triathlon Training Plan

  • Length: 24 weeks
  • Frequency: 3x/week
  • Average Distance Volume: 3,100m/yds

This is just a sample of our plans library.

Swimming Pace Improvement Plan

  • Length: 4 weeks
  • Frequency: 3x/week
  • Average Distance Volume (mid): 2,100m/yds
  • Average Distance Volume (high): 3,200m/yds

The purpose of this plan is to help you improve your average swimming pace.

Endurance Improvement Plan

  • Length: 8 weeks
  • Frequency: 3x/week
  • Average Distance Volume: 3,650m/yds

Improve your endurance and efficiency in the water, so you can swim 500m comfortably without stopping.

General Fitness with Swimming Plan

  • Length: 8 weeks
  • Frequency: 3x/week
  • Average Distance Volume (low): 1,350m/yds
  • Average Distance Volume (mid): 2,300m/yds

Improve your overall fitness with swimming—a full-body workout that builds endurance and muscle strength.

Recovery Plan

  • Length: 2 weeks
  • Frequency: 3x/week
  • Average Distance Volume (low): 1,400m/yds
  • Average Distance Volume (mid): 2,400m/yds

Recover and recharge after a race, period of hard training, or at the end of a competitive season.

Technique Improvement Plan

  • Length: 4 weeks
  • Frequency: 2-3x/week
  • Average Distance Volume: 1,000m/yds

Improve your freestyle technique and increase your efficiency. Focus on body position, kicking, breathing, and pulling.

Kickboard Training Plan

  • Length: 2 weeks
  • Frequency: 2x/week
  • Average Distance Volume: 1,250m/yds

Get comfortable with using a kickboard, work on proper kicking technique, and feel confident as you kick through any workout.

Pull Buoy Training Plan

  • Length: 2 weeks
  • Frequency: 2x/week
  • Average Distance Volume: 1,350m/yds

Get familiar with using a pull buoy, learn about proper pulling technique, and start to develop a powerful arm pull.

Fins Training Plan

  • Length: 2 weeks
  • Frequency: 2x/week
  • Average Distance Volume: 1,400m/yds

Learn the many ways to use fins, feel comfortable swimming with them, and understand how they improve your technique.

Maximize Your Training

In-Goggle Workout Instructions & Swim Plans, available with FORM Premium

1,500+ Workouts In Your Goggles

Whatever your skill level, reach your goals with coach-designed workouts. Automatically sync a workout to your goggles and see motivating lap-by-lap instructions.

Workout Categories

  • Endurance

Base-building sessions that develop your cardiovascular system.

  • Recovery

Designed for physical and mental regeneration.

  • Technique

Drill-based sessions designed to improve your stroke efficiency.

  • Power

Designed to develop sustained, high-intensity swimming.

  • Sprint

Designed to improve your ability to execute short bursts at maximum speed.

  • Test Set

Helps measure your performance and improvements over time.

Import & Create Workouts

Build your own workouts, or import from TrainingPeaks & TriDot. With unrivalled flexibility, your options are endless.

Hit Your Goals With Plans

Go beyond your average swim with coach-designed swim training plans made for swimmers at every level. Follow a plan and your weekly workouts will automatically sync to your goggles.

Triathlon Plans

Sprint Triathlon

Olympic Triathlon

Half Iron

Full Iron

Fitness Plans

Improve Your Pace

Boost Your Endurance

Swim 500 Non-Stop

Swimming Your Way Into Shape

Recharge and Recover

Skill Development Plans

Freestyle Foundations

The Power of Equipment - Kickboard

The Power of Equipment - Pull Buoy

The Power of Equipment - Fins

Your Underwater Coach

Connections Made Easy

The FORM app connects to all your favorite fitness apps, so you can share your swims and dig into the details of your metrics.

600+ Reviews

"I've been reflecting on how much time I've wasted by not training with a plan. I absolutely love this platform. My sessions are much more pace-oriented and I'm seeing improvements in all aspects of swimming."

Gisli Sveinsson, Fitness Swimmer

Review Highlights

  • Hannah Wells, Professional Triathlete: "Using the FORM App I can accurately track metrics such as stroke rate, stroke length and pacing, and can compare these metrics across weeks of training to see how I am progressing."
  • Tenchi So, Athlete: "The workout feature allows me to upload swim workouts into the goggles from the FORM app without having to think about creating one myself."
  • Julie Wolpers, Fitness Swimmer: "My FORM goggles have been game-changing in that I never lose count, they never fog up, they inspire me to push myself."
  • Cheryl Davie, Fitness Swimmer: "FORM workouts eliminate all the hassle and pre-planning so I can just hop in the pool and go!"
  • Luke Halliday, AG Triathlete & Duathlete: "How incredible my FORM goggles are. Could not recommend enough for any swimmers!"
  • Chris Hill, Swim Coach: "With the FORM app, I can dive deeper into how I swim so I'm able to make changes to my technique."

The Tide is Rising

Connect to a global swim community of 50,000 and growing. Stay motivated with guided workouts and celebrate your achievements together. With FORM, you're never swimming alone.