Tilda Publishing
Swimming Training Plans for Every Level
Build a personalized swim training program with structured workouts, technique drills, and smart analytics.
Create a personalized swim training plan to improve your freestyle or breaststroke technique, prepare for a triathlon, or simply boost your overall wellness, then send sessions to Apple Watch, Garmin or Coros and track progress with the in-app swim tracker.
How SwimUp Plans Work
A smarter plan than "just laps." SwimUp is your digital swim coach: it creates a personal swim training plan based on your goals and level, then turns it into ready-to-swim sessions you can follow on your watch. Adjust intensity anytime. Mark incomplete sets and the plan adapts next time.
Device sync & analytics: Send a workout from iPhone to Apple Watch (and supported Garmin and Coros) with one tap. After swimming, review time, heart rate, calories, arm strokes, distance, completed workouts, calendar statistics in the app.
Progressive: workouts scale over time with clear intervals, rests, and drills.
Flexible: change difficulty in Settings; switch tracks without losing momentum.
Personalized: pick goals like Learn to swim, Improve technique, Triathlon, Masters, Wellness, Endurance, Get in shape.
Choose Your Swim Training Plan
Send your workouts from iPhone to Apple Watch, start the session on your wrist, and see time, heart rate, and arm strokes immediately after your workout. Garmin support helps you bring guided swim training to compatible devices.
Start with breathing, body position, and effortless propulsion. Short, confidence
-building sessions progress toward 1k continuous swimming with clear technique cues and rest guidance. (Great for adults returning to the pool.)
-building sessions progress toward 1k continuous swimming with clear technique cues and rest guidance. (Great for adults returning to the pool.)
Learn to Swim with Confidence
Beginner Swim Plan
Target bodyline, rotation, catch, and kick with a curated theory & drills library (videos + descriptions) across all strokes. Use as a standalone plan or add to any track as a weekly technique day.
Fix Form, Swim Efficiently
Technique & Drills
Progressive aerobic sets, pacing skills, and speed change work to improve sustainable pace without sacrificing form. Pairs perfectly with the swim workout generator for extra sessions.
Get Faster, Go Farther
Freestyle Endurance
Progressive aerobic sets, pacing skills, and speed change work to improve sustainable pace without sacrificing form. Pairs perfectly with the swim workout generator for extra sessions.
Timing, Glide, & Efficiency
Breaststroke Plan
Refine body position and rotation, stabilize kick cadence, and develop consistent tempo for better race-pace control.
Posture, Rotation, Rhythm
Backstroke Plan
Two-beat kick integration, undulation timing, and breathing rhythm, built to reduce fatigue and extend distance with clean technique.
Smoother Fly with Less Effort
Butterfly Plan
Sighting drills, continuous aerobic sets, and brick-friendly structure to build sustainable pace and confidence outside the pool. (Pairs with watch sync for race-simulation sets.)
Race-Ready Efficiency
Triathlon & Open Water
VO₂ peak sets, threshold work, and technique maintenance at higher intensities, designed for experienced swimmers who love a challenge.
Quality Work, Smart Recovery
Masters & Speed
Light sessions that prioritize mobility, breathing, and stress reduction, ideal for off-days or returning from a break.
Low-Impact Fitness & Active Recovery
Wellness
What You'll See in a Typical Session
Each workout includes: Warm-up, Drill set (with a short video), Main set tailored to your level, and Cool-down. Sets adapt to pool length; e.g., 4x25 becomes 2×50 in a 50m pool.
On-watch flow: select a workout on iPhone → tap Apple Watch → train from your wrist → review metrics post-swim. Garmin supported.
Why This Hub Beats Random PDFs
Personalization over templates (plan + swim workout generator)
On-wrist guidance with Apple Watch, Garmin and Coros
Smart analytics: stroke count, distance, completed workouts, calendar stats
100+ courses and a growing library of technique content
FAQ
SwimUp is a comprehensive swim training app that functions as your personal digital swim coach. The app creates personalized swim training plans based on your specific goals, fitness level, and swimming experience. Once you select your training program, SwimUp generates structured workout sessions with warm-ups, technique drills, main sets, and cool-downs. You can send these workouts directly to your Apple Watch, Garmin, or Coros device with a single tap, follow the guided instructions while swimming, and track detailed analytics including distance, stroke count, heart rate, and calories burned after each session. SwimUp's adaptive training system continuously adjusts workout difficulty based on your performance and completion rates, ensuring progressive improvement without overtraining.
SwimUp provides nine specialized swim training plans designed for different goals, skill levels, and swimming strokes. The Beginner Swim Plan builds confidence and fundamental skills for new swimmers or those returning to the pool. The Technique & Drills Plan focuses on perfecting body line, rotation, catch mechanics, and kick technique across all four strokes with video demonstrations. The Freestyle Endurance Plan develops aerobic capacity and sustainable pace through progressive interval sets. The Breaststroke, Backstroke, and Butterfly Plans address stroke-specific technique refinement and efficiency. The Triathlon & Open Water Plan prepares athletes for race conditions with sighting drills and continuous aerobic sets. The Masters & Speed Plan delivers high-intensity workouts for competitive swimmers. Choose your plan based on your primary swimming goal: build fitness with Freestyle Endurance, improve technique with the Technique & Drills Plan, train for triathlon with the specialized race plan, or develop speed with Masters & Speed.
Yes, SwimUp offers seamless integration with Apple Watch, Garmin, and Coros smartwatches for comprehensive swim tracking and guided workouts. After selecting your workout in the SwimUp iPhone app, simply tap the device sync button, and your structured workout appears instantly on your smartwatch. During your swim session, follow the workout guidance directly from your wrist, including set descriptions, distances, rest periods, and technique cues. Your smartwatch automatically tracks swimming metrics including lap times, total distance, stroke count, heart rate, calories burned, and SWOLF score. After completing your swim, all data syncs automatically back to the SwimUp app where you can review detailed analytics. This multi-platform compatibility means you can use whichever smartwatch fits your preferences and existing device ecosystem while still benefiting from SwimUp's intelligent training plans and analytics. The setup process takes just minutes through the app's device connection settings.
SwimUp uses intelligent algorithms to customize every workout session based on your swimming ability, goals, and progress history. When you create your training plan, the app assesses your starting fitness level through your goal selection and self-reported experience. As you complete workouts, SwimUp tracks your performance metrics including pace, distance covered, completion rates, and heart rate data. The adaptive training system automatically adjusts future workout difficulty, rest intervals, and set distances based on your demonstrated abilities. If you mark sets as incomplete or find workouts too challenging, SwimUp reduces intensity for subsequent sessions. Conversely, as you consistently complete workouts with strong performance, the program progressively increases volume and intensity to continue challenging you appropriately. You can also manually adjust workout difficulty before each session (Easy, Moderate, Challenging), giving you complete control over training intensity. This dual approach ensures SwimUp workouts remain optimally challenging regardless of your fitness level or weekly recovery status.
Improvement timelines vary based on starting fitness, training frequency, and consistency, but most SwimUp users report noticeable progress within specific timeframes. Absolute beginners typically gain water confidence and basic swimming coordination within 2-3 weeks, progressing to continuous 200-400 meter swims by weeks 4-6, and achieving 1,000-meter continuous swimming capability within 8-12 weeks of consistent training (3-4 sessions weekly). Intermediate swimmers usually notice technique refinements within 2-3 weeks, measurable pace improvements of 5-15 seconds per 100 meters within 4-6 weeks, and significant endurance gains within 8-12 weeks. Advanced swimmers see measurable improvements including 2-5% pace increases, enhanced stroke efficiency within 3-4 weeks, and improved race-specific fitness within 6-12 weeks. After 12 weeks of consistent training, expect technique improvements (15-25% reduction in strokes per lap), fitness gains (10-25 seconds per 100m pace improvement), and often 5-15 pounds of fat loss with proper nutrition. The key factor determining improvement speed is training consistency—swimmers who follow SwimUp workouts 3-4 times weekly see dramatically faster progress than those training sporadically.
SwimUp's Triathlon & Open Water Training Plan is specifically designed for multisport athletes preparing for sprint, Olympic, half-Ironman, or full Ironman distance triathlons. The program emphasizes continuous aerobic swimming to build sustainable pace for race day, sighting drills to practice navigation in open water without losing speed, race-simulation sets that mirror triathlon swim distances at goal intensity, and brick-workout friendly structure allowing you to transition directly to bike training after swimming. Workouts focus primarily on freestyle swimming with emphasis on efficiency over speed, since conserving energy for the bike and run is crucial. The plan gradually builds from shorter interval training to longer continuous swims, typically progressing from 400-meter efforts to 1,500+ meter swims over 8-12 weeks. The app provides specific guidance on sighting techniques, navigating in open water without landmarks, and maintaining pace during continuous swimming. Many triathletes train 2-3 times per week with SwimUp, which provides sufficient swimming stimulus while balancing bike and run training demands.
SwimUp offers transparent, affordable pricing designed to provide exceptional value compared to traditional swim coaching or gym-based swim programs. The typical subscription structure includes a monthly plan priced around $12-15 per month with no long-term commitment, allowing you to cancel anytime. The annual plan costs approximately $80-120 per year (equivalent to $6.67-10 per month), representing 30-40% savings compared to monthly billing. SwimUp also offers a free trial period lasting 7-14 days (check the app for current offer) that includes full access to all nine training plans, the complete technique video library, smartwatch synchronization, detailed analytics tracking, and the workout generator. No credit card is required to start the trial, and you can cancel anytime before the trial ends without charge. Both plans include unlimited access to all training programs, the complete workout library, 100+ educational courses on swimming technique and training science, technique videos, smartwatch integration, and analytics tracking. Compared to personal coaching ($200-600+ monthly), masters swim team membership ($50-150+ monthly), or gym swim class packages ($100-300 monthly), SwimUp delivers professional-level training at a fraction of the cost.
SwimUp tracks comprehensive swimming metrics providing complete insight into your performance and progress over time. During workouts, the app monitors total distance swum (in meters or yards), workout duration, pace per 100m/yards, stroke count per lap, SWOLF score (efficiency metric combining strokes and time), heart rate across training zones, calories burned, and rest intervals taken. After each session, SwimUp calculates average pace, fastest intervals, distance per stroke (efficiency indicator), time spent in each heart rate zone, and percentage of workout completed. Long-term analytics include weekly and monthly training volume, completed workout totals, personal records across distances, training consistency, stroke efficiency trends, and calendar heat maps showing your training patterns. SwimUp syncs this data with Apple Health, writing distance, duration, calories, heart rate, and heart rate zones for integration with your broader health tracking. The app displays visual progress charts and trend analysis, helping you identify your strengths, track improvement toward specific goals, and quantify exactly how much faster and more efficient your swimming becomes. Personal record tracking automatically flags your fastest intervals, longest distances, and best efficiency swims across your training history.