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Start to swim - From 100m to 2000m in 3 weeks (incl short strength and stability prog)


Ward Pellegrims

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3 Weeks

Plan Description

This program helps you build up your freestyle swimming abilities in 3 weeks.
You only need 3 swim sessions / week!

Ideal for beginner triathletes to combine with their bike and running plan

Allthough the longest training will be even longer than 2k, the goal is to make you swim 2k without any help, and without stopping.

What do you need for this program?
Goggles, Pullbuoy, Short Fins and a swimming suit :)


p.s. If your technique is bad, find a professional to help you improve it. Good technique is indispensable.

More information and contact via
Let me know your progression!!

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
5,967m 2,900m
Strength x2
00:50:00 00:30:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
5,967m 2,900m
00:50:00 00:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Ward Pellegrims

Ward Pellegrims

Do you want to create your own journey of succes and do you want to profit from 12 years of coaching experience in Olympic swimming?
Do you need a structured training plan and/or individual coaching?
Do you want to explore your own limits and fulfill your ambitious physical goals?
I can help you with coaching and training plans for swimming, cycling and running to make you a better athlete!

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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