6 Week Swim Your First Mile Training Program

6-Week Endurance Swim Program

This isn’t just a workout plan. It’s a proven endurance-building system designed to help you swim a full mile nonstop—without guesswork or endless laps.

Over 6 weeks, you’ll complete 18 carefully structured workouts that build distance one session at a time. Each week adds just the right amount of volume and focus so you can progress with confidence and stay injury-free.

What makes this program different?

Every detail is intentional—from drill activation to effort levels to pacing strategy. You’ll know exactly how far to swim, how fast to go, and how to breathe so your technique stays efficient as the yardage grows.

What’s Included:

• 6-week progressive plan with a clear weekly focus

• 18 focused workouts (3 per week, starting at 500 yards/meters and building to over a mile)

• Built-in mile-prep sets that safely extend your longest swim each week

• Progress Dashboard to log distance, track times, and see your improvement

• Effort Level system so you always know the right intensity

• Visual drill demos to reinforce technique as you go

• Minimal gear required- just a kickboard and optional snorkel

Flexible for any pool size

This program works in 25-yard, 25-meter, or 50-meter pools.
If you train in a 50-meter pool, any sets written as 25s can simply be turned at mid-pool and finished there—a quick, no-stress adjustment.

If you’re ready to finally swim a mile with steady technique and total confidence, this is your plan.
Let’s build your endurance, one workout at a time.

⚠️ DISCLAIMER
Precision Swim Training LLC provides general swim training guidance and educational content. This material is not a substitute for medical advice or in-person instruction.

Always consult a physician before starting any new swim or fitness program. Participation is voluntary and at your own risk. Results may vary.

Swim only in safe, supervised environments and follow all local pool rules. If you're unsure about your ability or safety in the water, seek guidance from a certified instructor or lifeguard.

Precision Swim Training LLC is not liable for any injury, loss, or damage resulting from use of this guide.