Challenge yourself with this swimming endurance 3km training plan

Take on your next swimming challenge with this swimming endurance 3km training plan. Give your trips to the pool extra focus to help you push your stamina and performance in the swimming pool.

Each session of the swimming endurance 3km training plan forms part of a 30-step programme. The plan will ultimately take you to swimming 120 lengths in the final session, as well as developing your swimming skills and your endurance.

This training plan is perfect if you are training for a distance challenge event such as the Great Swim Series or Swimathon.

How To Follow The Swimming Endurance 3km Training Plan

With all of the sessions you will notice that there is a warm up, skill development, main set and swim down.

This will give your swim session a clear structure to follow. There are also helping hints and tips throughout to keep you swimming in the right direction.

Depending on swimming experience so far, you can choose to start at session 1 and work your way through, or a later session might be more appropriate for you. Either way, get in the pool, have a go and think about how the session felt.

Get Started

Click or tap below to find out more about training sessions 1-10.

You don’t need to be a seasoned swimmer to start off. The first session involves swimming 10 lengths (250 metres). By session 10, you will have built up your swimming to 28 lengths (625 metres).

If you need to repeat a session, don’t worry. Make a note of how you feel when you finish the session and notice the difference after you have repeated it.

These pool training sessions are exclusively available for Swim England members. You can become a Just Swim member for free by registering here.

Keep going to achieve your goal

In session 11 you will swim 30 lengths (750 metres) and may be a more appropriate distance for you to begin your journey with this training plan.

Over the next 10 sessions you will swim between 30 and 60 lengths per session. If you swim each session once, you will rack up a whopping 444 lengths and over 10,000metres! So it’s time to get your goggles on and push off the wall for your next challenge!

Get swimming by clicking or tapping on the sessions you wish to access.

The final set

Click or tap below to find out more about training sessions 21-30.

Session 21 throws you in the deep end with a 1600m session while by the final session, you will be swimming 120 lengths of a 25m pool – that’s 3000m!

If you are building up your swimming endurance, these sessions are just for you. You may choose to return to previous sessions if you are restricted by time for some of your trips to the pool.

These pool training sessions are exclusively available for Swim England members. You can become a Just Swim member for free by registering here.