# 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.