Building up to a 1 km swim
Swimming a kilometre without stopping is a goal for many recreational swimmers, and it feels far off at first. Most often the swim breaks off because of breathing or too fast a start, not a lack of strength. This guide extends your distance safely, one week at a time.
You will need
- A multi-visit swimming pool card
- Swimming goggles and cap
- A training diary or sports watch
- A kickboard
- A water bottle
Steps
Measure your starting level
Swim as far as you can without stopping at a calm pace and record the distance. This is the starting point for the programme. The example programme assumes you can swim about 200 metres.
Swim in sections in weeks 1–2
Shorten the breaks in week 3
Lengthen the sections in weeks 4–5
Swim a kilometre in week 6
Keep the pace calm
Breathe rhythmically
Save your legs
Maintain your fitness
The full guide with every step is for members. Try 7 days for €0.99.
People also search for: swim 1 km · how do I build up to swimming a kilometre · how long does it take to swim 1000 metres · swimming endurance plan · 6 week plan to swim 1 km without stopping