Your First 2 Weeks of Swimming — Micro-Plan from Zero to 20 Comfortable Lengths

Small, repeatable wins beat heroic sessions. Follow this 2-week plan (3–4 sessions per week) to build calm breathing, steady body position, and reach a relaxed ~20 total lengths by the end of Week 2.

Shop Swim Dresses • Shop Burkini (3-Piece) • Shop Rash Guard Sets • Caps & Goggles

How to use this plan

  • Pool length: assumes 20–25 m lanes. Count lengths (one way). Adjust numbers if your pool is shorter/longer.
  • Session length: 25–40 minutes including warm-up and cool-down.
  • Effort scale (RPE 1–10): Easy = 3–4 • Steady = 5–6 • Tempo = 6–7 (only brief sets in Week 2).
  • Breathing: continuous bubbles in water → quick side sip in air. Never hold your breath.
  • Modesty & comfort: pick movement-friendly options: Swim Dress + leggings, Rash Guard set, or Burkini.

If anxiety spikes: hold the wall, take 5 calm breaths, restart easy. Consistency over intensity.

Warm-up & drill toolkit (use every session)

  • Wall Bubble Breaths (1–2 min): face in → steady bubbles → side sip.
  • Streamline Glides (4–6 reps): look down, long neck, tiny kicks.
  • Side-Kick Balance (2–4 lengths): one arm forward, roll to breathe.
  • Catch-Up with Bubbles (2–4 lengths): front hand waits; continuous exhale.

Week 1 — Build calm rhythm (3 sessions)

Session W1-A

  • Warm-up: Bubbles 1–2 min → Streamline Glides × 6
  • Main: 6 × 1 length easy (freestyle or breaststroke), 30–45 s rest
  • Skill: Side-Kick Balance 2 lengths (switch side halfway)
  • Cool-down: Easy kick or backstroke 1–2 lengths
  • Focus cue: “Exhale in water, sip in air.”

Session W1-B

  • Warm-up: Bubbles 1 min → Streamline Glides × 6
  • Main: 4 × 2 lengths easy-steady, 45 s rest
  • Skill: Catch-Up with Bubbles 2–4 lengths easy
  • Cool-down: 1–2 easy lengths
  • Focus cue: “Look down, hips high.”

Session W1-C

  • Warm-up: Bubbles 1 min → Side-Kick Balance 2 lengths
  • Main: 8 × 1 length easy-steady, 30–45 s rest
  • Skill: Sink-Down Exhales 6 reps (comfort with water on face)
  • Cool-down: 2 easy lengths
  • Focus cue: “Small kicks from hips.”

Optional W1-D (if you want a 4th session): repeat W1-B but cap at 15–20 total lengths max.

Week 2 — Link lengths & nudge distance (3–4 sessions)

Session W2-A

  • Warm-up: Bubbles 1 min → Streamline Glides × 6
  • Main: 6 × 2 lengths steady, 30–45 s rest
  • Skill: 6-3-6 Drill 4 lengths (breathe on the roll)
  • Cool-down: 2 easy lengths
  • Focus cue: “Front hand waits; breathe after pull starts.”

Session W2-B

  • Warm-up: Bubbles 1 min → Side-Kick Balance 2 lengths
  • Main: 1 × 4 lengths easy-steady → 4 × 2 lengths steady (20–30 s rest)
  • Skill: Scull & Glide 6 reps (feel pressure on palms/forearms)
  • Cool-down: 2 easy lengths
  • Focus cue: “Long body, quiet kicks.”

Session W2-C

  • Warm-up: Bubbles 1 min → Streamline Glides × 6
  • Main: 10–12 continuous lengths easy-steady (pause as needed at walls, but aim for smooth rhythm)
  • Skill: Catch-Up with Bubbles 4 lengths easy
  • Cool-down: 2 easy lengths
  • Focus cue: “Exhale continuously; never hold.”

Optional W2-D (bonus): repeat W2-A or W2-B, aiming for a relaxed ~20 total lengths across the session.

Milestone by end of Week 2: Calm side breathing, hips riding high, and a relaxed set that totals ~20 lengths (with rests as needed).

Modifications (choose what feels safe)

  • Shallow-end only: perform all drills near the wall; push off gently for 2–3 m glides, stand to reset.
  • Anxious breathers: add 60–90 s of Wall Bubbles between sets; consider a simple nose clip temporarily.
  • No kickboard: replace kick sets with Side-Kick Balance or easy breaststroke arms with small flutter kicks.

Troubleshooting quick fixes

  • Water up the nose: hum out gentle bubbles through nose; try a nose clip while learning.
  • Sinking hips: look down, lengthen neck, squeeze glutes lightly; smaller/faster kicks from hips.
  • Neck tension: keep one goggle in/one out when breathing; avoid lifting chin forward.
  • Fatigue early: shorten sets, add 10–15 s rest, keep RPE ≤ 6. Consistency first.

Recovery & care

  • Hydrate during sessions; sip every 10–15 minutes.
  • Post-swim: easy mobility for shoulders/hips; light protein + carbs within 60 min.
  • Rinse suits in cool water; hand wash with mild detergent; air-dry in shade. See Wash Care.

Track progress (simple metrics)

  • Total lengths (per session)
  • Best continuous set (lengths without stopping)
  • RPE at the end (aim ≤ 6 most days)
  • Breathing note: “calm” / “gasping” / “sometimes calm” → aim for more “calm” days

Build your beginner kit

Need sizing help? See our Size Guide or WhatsApp 9650957372.

Fast FAQs

What if I miss a day?

No problem—shift the plan by a day. Keep 1 rest day between harder sessions. Consistency over perfection.

I can’t reach 20 lengths yet. Am I failing?

Not at all. Count time in the water and calm breathing as wins. Add 1–2 lengths per session next week.

Is breaststroke okay for beginners?

Yes. Keep it gentle and avoid knee strain. Many swimmers mix breaststroke with easy freestyle while learning.

Do I need equipment to follow this plan?

No. A silicone cap and basic anti-fog goggles are enough. Kickboard/pull buoy are optional.