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.
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Beginner Bootcamp
Beginner • Technique • Fitness
Build confidence. Swim with control. Finish strong.
8
Workouts
600
Avg. Metres
11
Avg. Mins
SYNCS WITH:
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WATCHWATCHWATCHWATCHWATCHWATCHWATCHTraining 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
Hit your goal
Stay consistent each week, build momentum, and reach your goal with confidence.
Results you will get
- ✓Build comfort and control in the water
- ✓Improve breathing, balance, and stroke efficiency
- ✓Follow clear, structured workouts with drill progressions
- ✓Finish the plan feeling stronger, more confident, and in control
Testimonials
- 1,600 swimmers training with this plan
- • “I finally enjoy swimming again.” – Georgia
- • “Easy to follow and built my confidence fast.” – James
- • “This plan got me back in the water!” – Ahmed
Distance by intensity zone
Breakdown of distance covered in each heart rate zone per workout.
Z1Z2Z3Z4Z5
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.
Ready to feel confident in the water?
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.
Beginner Bootcamp
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