Six-Week Swim Training Plans for Every Goal

Need fresh workouts to mix up your swimming? Want to set and achieve big goals?

That's why we've created these six-week training plans with your goals in mind. We're offering 35 customized swim training plans catered toward swimmers of all speeds.

The plans have 24 workouts broken into six weeks, but you can adapt them however you need.
Equipment isn't required but it's listed for each workout if you want to use your gear.
The entire plan is printer-friendly, and each workout is a single page.

Below are the 35 swim training plans we currently offer (with more to come). These plans are only accessible to our members. Join U.S. Masters Swimming to unlock access to your next training plan and the rest of our awesome benefits.

Swim Farther

Want to swim 500 yards without stopping? A half mile? A full mile or more? These plans build your endurance week by week with progressive interval sets, so the distance that feels impossible today feels routine by week six. Choose the plan that matches your current comfort zone and your target distance.

Swim a 200 nonstop

Get Faster

If you're chasing a time, these plans mix speed work, technique-focused sets, and recovery swims to help you drop seconds in all events offered at USMS-sanctioned yard pool meets. They're built for swimmers who want a measurable result, whether that's a personal best at a sanctioned meet or simply beating last month's self. We also offer another section dedicated to achieving specific times in the 100-yard freestyle.

Freestyle Events

50 Freestyle

Backstroke Events

50 Backstroke

100 Backstroke

200 Backstroke

Breaststroke Events

50 Breaststroke

100 Breaststroke

200 Breaststroke

Butterfly Events

50 Butterfly

100 Butterfly

200 Butterfly

IM Events

100 IM

200 IM
400 IM

Specific 100-Yard Freestyle Time

100 free in 2:30

Open Water Race or Swim Leg of a Triathlon

Training for your first triathlon or open water swim, or your first in a long time? These plans build the endurance, pacing, and confidence the open water demands, using pool workouts you can do anywhere. Pair a plan with an open water event on the USMS calendar and you have a start-to-finish path to race day.