Swim! Bike! Run! : workout plans for swimming, cycling and running

Anyone can swim a mile in just six weeks - we will teach you how!

Now also includes training plans for running and cycling - you can prepare yourself to run 5k or enter an amateur bike race.

SWIM A MILE IN 6 WEEKS. Many people consider swimming to be the fastest and most enjoyable way to get in shape quickly. Surprisingly enough, using our special training program, anyone can continuously swim a mile freestyle in just six weeks! Now also includes an absolute novice plan to prepare yourself for the main "Swim a Mile" plan - it takes just 2 weeks.

RUNNING AND CYCLING TRAINING PLANS. Also includes two proven, easy-to-follow and rewarding training plans, aimed for beginners:
▸ Run 5K in nine weeks
▸ Enter a cycling event in ten weeks

TRACK YOUR PROGRESS. Check off completed workouts, add comments, total distance and time, best lap time, and see it all on the History tab

COMPLETE CONTROL OVER SCHEDULE. Missed a training date? Want to have a more aggressive schedule? Last training was too hard and you’d like to repeat it? Dont worry, you can re-schedule a plan anytime - just select your preferred days, next workout and workout date, and you are back on track!

REAL TESTIMONIALS:
- Jason U., March 17: "Great app! I have learned a lot about the "freestyle" and myself over the last 5 weeks."
- Ruth R., Jun 11: "Thank you for this app. I wanted to see if I could do it because Im a newer swimmer. Now six weeks have passed and Im swimming a mile!"
- Joshua H., May 21: "I love the simplicity & gentleness of your swim-a-mile info-app"
- Garret B.: "Im a lifeguard who recently took up swimming for fitness. I sort of had to work up to being able to complete day one but I just completed it today!"

ADVANCED SWIM WORKOUTS. As a bonus, 50 advanced-level swim workouts are included so you can continue swimming after your Swim A Mile plan (big thanks go to Ruth Kazez, author of them and of Swim A Mile program)

ABOUT THE "SWIM A MILE" METHOD
Quoting Ruth Kazez, author of the method:
"Young or old, fit or not, six weeks seems to be the most common length of time it takes to be able to swim a mile without stopping for rest. It requires training three times per week and the willingness to be somewhat uncomfortable while stretching your aerobic ability.

As muscles enlarge to meet new demands, so does our ability to absorb oxygen. If we methodically increase our need, our body responds in kind. The amount of discomfort should be small, but it is necessary to pant a bit at the end of each effort and only partially recover before beginning another.

The number of breaths taken before continuing I guarantee will not seem enough. I also promise you’ll be surprised that you are able to continue much more easily than you imagined. The feeling of not having adequate rest is necessary in order to improve."