Getting Started with Swimming Training Plan (BEGINNER 7 week Plan -Start Any Monday) 33m pool

Training Load By Week
Training Load By Week

“Training for excellence, with excellent training.”

Tri Swim CoachWhen you improve your swimming you will have accomplished something very special.

Designed for Beginner triathletes who are looking to improve their swimming fitness, the primary goal of this training plan is to ENHANCE YOUR swimming.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full IRONMAN distance finishes and my success coaching hundreds of triathletes and swimmers.

Starting when ever you want to, this plan progresses through phases to build you to your peak performance. Each week contains two swims. You will build up to 1,700 metres swimming in a single session, having started off with a total of 500m with in the session. Although not necessary, I recommend using a Garmin with swim functions such as the Forerunner 735/935 or Fenix 5.

Prior to using this plan, you should be able to swim 100m continuously and 500m in a single session.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Questions? Please visit us on the web at or email myself directly at:

Training for another race distance? I also have training plans for IRONMAN/Challenge Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

Sample Day 2
QKSwim1A33 Session 01

WU: 100m W/U MS: 100m Swim, (FAST) 3min RI; 200m Swim (FAST) CD: 100m C/D (500m) Subtract the 100m time from the 200m time, this difference will give you your T-Time for future workouts.

Sample Day 6
QKSwim1A33 Session 02

WU: 100m W/U; 3x 33m Drill; MS: 3x 67m Swim, on 2/3T+10sec; 67m K CD: 100m C/D (567m)

Sample Day 9
QKSwim1A33 Session 03

WU: 167m W/U; 3x 33m Drill; MS: 300m continuous Swim; CD: 67m C/D (633m)

Sample Day 13
QKSwim1A33 Session 04

WU: 200m W/U; 3x 33m Drill; MS: 4x 100m Swim, on T+20sec; CD: 100m C/D

Sample Day 16
QKSwim1A33 Session 05

WU: 100m W/U; 6x 33m Drill; MS: 400m continuous; 100m K; CD: 100m C/D (900m)

Sample Day 20
QKSwim1A33 Session 06

WU: 300m W/U; 3x 67m (33m Drill/33m Swim); MS: 4x 100m Swim, on T+20sec; CD: 100m C/D (1000m)

Sample Day 23
QKSwim1A33 Session 07

WU: 200m W/U; 3x 67m (33m Drill/33m Swim); MS: 2x 200m Swim, 30sec RI; 100m K; CD: 100m C/D (1000m)

Ray Boardman
QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website ( for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.