For who
Perfect for swimmers aiming to go from short sets to confidently completing 1K non-stop. Ideal for those with basic swim skills ready to improve endurance, technique, and control.
Swim To 1K
Beginner • Endurance • Freestyle
12
Workouts
1500
Avg. Meters
27
Avg. Mins
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Swim To 1K
Beginner · Endurance · Freestyle
- Workouts
- 12
- Avg. metres
- 1,500
- Avg. mins
- 27
The shape of your trainingDistance / swim
First swim
1k Foundations
1,000 m 18 min
Mid-plan
Halfway To 1K
1,600 m 28 min
Final swim
Swim The 1K
2,000 m 35 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
Each workout builds on the last with a steady increase in distance and Challenge Set, guiding you toward your first 1K swim.
What to expect
A beginner-friendly plan that gently builds volume and intensity. Expect short, focused workouts that improve pacing, breathing, and technique, helping you swim longer with confidence.
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 12 workouts in this plan. See the full workout list below.
1000m1
1000m2
1500m3
1400m4
1400m5
1600m6
1600m7
1400m8
1600m9
1700m10
1800m11
2000m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
1k Foundations
18 min · 1000m
Skill Boost
18 min · 1000m
Building Blocks
26 min · 1500m
Yellowline Repeats
25 min · 1400m
Split Builder
25 min · 1400m
View all workouts
Halfway To 1K
28 min · 1600m
Stamina Surge
28 min · 1600m
Technique Tune-Up
25 min · 1400m
Split Set
28 min · 1600m
Kick, Pull & Swim
30 min · 1700m
Double Descend
32 min · 1800m
Swim The 1K
35 min · 2000m
Dryland
We recommend Bodyweight Strength to pair with this plan — building strength and mobility to support your endurance development in the pool.
Explore Swim To 1K in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Swim To 1K
Answers to common questions about this plan, equipment, pacing, and getting started.
Perfect for swimmers aiming to go from short sets to confidently completing 1K non-stop. Ideal for those with basic swim skills ready to improve endurance, technique, and control.
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.