For who
Perfect for swimmers who can manage short freestyle and backstroke swims and want to build confidence, technique, and fitness. Great for those returning to swimming or starting structured training.
Beginner Bootcamp
Beginner • Technique • Fitness
8
Workouts
600
Avg. Meters
11
Avg. Mins
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Beginner Bootcamp
Beginner · Technique · Fitness
- Workouts
- 8
- Avg. metres
- 600
- Avg. mins
- 11
The shape of your trainingDistance / swim
First swim
Getting Started
400 m 7 min
Mid-plan
Distance Per Stroke
500 m 9 min
Final swim
Finish Strong
800 m 14 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
Each workout builds gradually without overwhelming your body, helping you stay consistent, relaxed, and in control.
What to expect
A simple, step-by-step plan with short, focused workouts that improve breathing, balance, and control, helping you feel more confident and comfortable in the water.
Equipment you need
You can adjust the equipment to suit your preferences and available gear.
How to get started
Download DuoSwim, start your first workout, and build momentum this week.
Step 1
Download the app
Download DuoSwim and log in to unlock your plan and workout guidance.
Step 2
Choose your plan
Start your recommended plan or choose the one that fits your goal and schedule.
Step 3
Start your workouts
Follow your workouts with clear pacing, intervals, and progress tracking built in.
Step 4
Track your workouts
Review your completed workouts and progress in DuoSwim.
Workout distance progression
Distances from the first 8 workouts in this plan. See the full workout list below.
400m1
400m2
500m3
500m4
800m5
800m6
800m7
800m8
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Getting Started
7 min · 400m
Technique Basics
7 min · 400m
Kick, Pull & Swim
9 min · 500m
Distance Per Stroke
9 min · 500m
Smooth Strokes
14 min · 800m
View all workouts
Hold Form
14 min · 800m
Stroke Mastery
14 min · 800m
Finish Strong
14 min · 800m
Dryland
We recommend Bodyweight Strength to pair with this plan — building strength and movement control to support strong swim foundations.
Explore Beginner Bootcamp in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Beginner Bootcamp
Answers to common questions about this plan, equipment, pacing, and getting started.
Perfect for swimmers who can manage short freestyle and backstroke swims and want to build confidence, technique, and fitness. Great for those returning to swimming or starting structured training.
Take your swimming to the next level
A clear, structured path that helps you train with confidence and keep progressing week by week.
First week free. Cancel anytime.