Plan Overview
This plan is for complete beginners. If you can keep yourself afloat in the pool and get yourself safely to the side but wouldn't yet consider yourself a front crawl swimmer — this plan was built for you.
Over 8 weeks you will build freestyle from the ground up, learning each element of the stroke in isolation before bringing it all together. By the end of week 8 the goal is to complete 400m of continuous front crawl — a distance that will feel impossible right now and entirely achievable by the time you get there.
How the Plan Works
Each week builds on the last. The sessions are progressive, meaning we introduce new elements of the stroke only once the foundations are solid. Early weeks focus on body position, breathing, and kick mechanics — the parts most beginners skip and most swimmers eventually have to go back and fix. Later weeks layer in the pull, the timing, and finally the full stroke.
There is no rush. If a week feels too challenging or you are not yet confident to move forward, simply repeat it. There is no failure in consolidating — only in moving on before you are ready. Progress at the pace that works for you.
What You Will Need
Before your first session make sure you have the following:
Fins — these reduce the effort required to maintain body position while you are learning, allowing you to focus on technique rather than survival. They are not a cheat — they are a teaching tool used by swimmers at every level.
Kickboard — used in kick drills to isolate the lower body and develop your flutter kick without having to manage the full stroke at the same time.
Both pieces of kit are inexpensive, available at most sports retailers, and will be referenced throughout the plan. Do not start without them.
Medical Disclaimer
This plan is for informational purposes only and does not constitute medical advice. Always swim in a supervised environment with a lifeguard present. Consult a qualified medical professional before beginning this or any new exercise programme, particularly if you have any pre-existing health conditions. The Tri Project accepts no liability for injury or adverse health outcomes. You swim at your own risk.
A Final Word
Every confident swimmer was once exactly where you are now. Eight weeks from today you will be one of them.
Hello! I’m Bex, an endurance coach specialising in triathlon, with over a decade of experience coaching in high performance environments.
During my years at British and Triathlon Scotland I coached multiple athletes and teams to Paralympic and Commonwealth medals. Alongside that I have coached multiple pro and age group athletes to 70.3 and Ironman podiums. My mission is to support endurance athletes to reach their physical potential in sport and enjoy the process along the way.