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.
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Swim To 1K
Beginner • Endurance • Freestyle
Build your base. Swim the distance. Hit your 1K goal.
12
Workouts
1500
Avg. Metres
27
Avg. Mins
SYNCS WITH:
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WATCHWATCHWATCHWATCHWATCHWATCHWATCHTraining 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
Hit your goal
Stay consistent each week, build momentum, and reach your goal with confidence.
Results you will get
- ✓Complete a 1K swim with control and confidence
- ✓Improve breathing, body position, and freestyle technique
- ✓Build swim endurance and pacing
- ✓Stay motivated with a clear, goal-driven structure
Testimonials
- 1,300 swimmers training with this plan
- • “Just finished my first ever 1K!” – Eliza
- • “Loved how simple and clear each workout was.” – Liam
- • “Built up week by week without feeling overwhelmed.” – Ben
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.
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.
Ready to swim your first 1K?
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.
Swim To 1K
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