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Swim 2km (0.621mile) - Beginner 12 week Block #1


Ally Boggs

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12 Weeks

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Plan Description

If you are a novice swimmer and would like to complete a 2km swim event, or participate in your first long distance triathlon event, in 24 weeks you WILL achieve this!

Block #1 (12 weeks) of this 24 week program takes you from swimming 25m non-stop to 300m non stop - with the longest session being a total of 2.3km! Utilizing freestyle swim drills to promote balance, control, stability and streamline, this 12 week block progresses the athlete slowly but effectively to increase total distance in achievable intervals up to 300m. Block #2 continues the athlete to 2km non-stop, with the largest session being 3.3km. With clear drill descriptions and helpful tips, this program has been trialed and proven to assist many athletes in achieving their goal.

You will need a pool facility near you, a swimsuit suitable for swim training, cap and goggles. A pull buoy, kick board and finger paddles are introduced as the weeks progress. And patience!

Any questions can be directed via email directly to

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:27 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:27 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Ally Boggs

Ally Boggs Limited

Changing her life from ‘corporate executive’ to ‘triathlete’, Ally communicates with passion and enthusiasm. She shares her phenomenal knowledge and experience with all those who dare to believe that they too can do something extraordinary.

Ally understands what it is like to be a beginner, and equally relates well to elite athletes - knowing just how hard to push, focus, and deliver results.
TriNZ Level 3 Accredited Coach, Swimming New Zealand qualifications in swim instruction and coaching.

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