Lap Swimming

12-week starter plan

You should be comfortable in the water. Count lengths, rest when you need to, and build the continuous swimming slowly.

1. Week 12 swims a week of about 8 lengths (25 m), resting at the wall when needed
2. Week 22 swims a week of about 11 lengths (25 m), resting at the wall when needed
3. Week 32 swims a week of about 14 lengths (25 m), resting at the wall when needed
4. Week 42 swims a week of about 14 lengths (25 m), resting at the wall when needed
5. Week 52 swims a week of about 17 lengths (25 m), resting at the wall when needed
6. Week 63 swims a week of about 20 lengths (25 m), resting at the wall when needed
7. Week 73 swims a week of about 23 lengths (25 m), resting at the wall when needed
8. Week 83 swims a week of about 23 lengths (25 m), resting at the wall when needed
9. Week 93 swims a week of about 26 lengths (25 m), resting at the wall when needed
10. Week 103 swims a week of about 29 lengths (25 m), resting at the wall when needed
11. Week 113 swims a week of about 32 lengths (25 m), resting at the wall when needed
12. Week 123 swims a week of about 32 lengths (25 m), resting at the wall when needed

Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.

Calories and weekly minutes

Enter your details for a rough estimate. Based on about 7 METs (Swimming laps at a moderate effort (estimated)). Real figures vary by 20% or more between people.

Tips and common mistakes

Kit and cost

Low cost Approximate UK prices.

• Pool entry (about £4 to £7 a swim) or a leisure centre membership
• Swimsuit, goggles and a cap (about £25 to £50)
• Optional: a pull buoy or kickboard

Frequently asked questions