Skip Nav
Workouts
I'm a Trainer, and These Are My 8 Favorite Exercises For Losing Fat and Building Muscle
Female Erogenous Zones
Women's Health
Stimulate These 4 Pleasure Spots to Intensify Female Orgasms
Weight Loss Tips
Burn Belly Fat With These 7 Dietitian-Recommended Foods

Where to Start: From Zero to a Mile Swim Plan for Newbies

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 yards
1 x 200 yards — easy (rest as needed)
Endurance: 400 yards
2 x 200 yards — moderate (rest 1:30 minute in between)
Intervals: 200 yards
2 x 100 yards — build speed (rest 1 minute in between)
Warmdown: 100 yards
4 x 25 yards — easy (rest as needed)

Total: 900 yards

Week 2

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

Total: 1,200 yards

Week 3

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

Total: 1,400 yards

Week 4

Warmup: 400 yards
2 x 200 yards — easy (rest as needed)
Endurance: 600 yards
3 x 300 yards — moderate (rest 1:30 minute in between)
Intervals: 450 yards
9 x 50 yards — 3 x 50 easy, 3 x 50 moderate, 3 x 50 fast (rest 15 seconds in between)
Warmdown: 200 yards
2 x 100 yards — easy (rest as needed)

Total: 1,650 yards* (1 mile!)

*This may seem odd since we all learned in school that a mile is 1,760 yards, but in competitive swimming the mile even is 1,650 yards (or 1,500 meters). However, in an open-water swim, a mile is really a mile.

Image Source: Thinkstock
From Our Partners
Best Exercises to Lose Fat and Build Muscle
Do Air Squats Burn Fat?
How to Build Muscle Without Lifting Weights
What Is Spot Reduction?
5K Treadmill Training Plan
How to Do a Plank With Knee Taps
How Long Does It Take to See Results From Weightlifting?
Beginner Weightlifting For Women
What Is a Drop Set in Weightlifting?
How Often Should You Lift Weights in a Week?
How to Start Doing Push-Ups
Glute Exercises For Women
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds