Deck to 1k Program
Our flagship program uses the trusted Couch to 5k methodology, adapted specifically for swimming. Gradual, achievable increases that build real endurance over 13 weeks.
Streamline
Featuring: Deck to 1k Program
From your first lap to 1,000 meters.
Your structured swimming journey starts here.
🏊
Built for Your Success
Apple Watch Integration
Track your workouts seamlessly with your Apple Watch. Real-time metrics, haptic feedback, and automatic sync with Apple Fitness.
Beginner-Friendly Pacing
Built-in rest intervals and manageable distances. Start where you are, progress at your pace, celebrate every milestone.
Native iOS Experience
Designed with Apple's Liquid Glass aesthetic. Minimal, intuitive, and beautiful. Feels like it belongs on your iPhone.
Progress Tracking
Visualize your journey with detailed statistics, achievement badges, and milestone celebrations. Watch yourself improve week by week.
Apple Workouts Integration
All your swimming data syncs automatically to Apple Health and Fitness. One ecosystem, complete integration.
How the Deck to 1k Program Works
1
Start Where You Are
Begin with a simple swimming workout. No extra equipment, no complicated terminology, just swim. The program is meant to start off gently to allow for anyone to pick it up and get comfortable in the water.
2
Follow Your Program
Complete structured workouts that gradually increase in distance and intensity. Each session builds on the last.
3
Reach Your Goal
Celebrate swimming your first continuous 1,000 meters. Then keep going—more programs coming soon.
Why 1,000 Meters?
Swimming 1,000 meters (about 1 kilometer) is roughly the swimming equivalent of running a 5k. It's challenging enough to feel like a real accomplishment, but achievable for anyone willing to put in the training.
In a standard 25-meter pool, 1,000 meters equals 40 lengths. For most beginner swimmers completing the Deck to 1k program, this takes between 25-40 minutes of continuous swimming. Once you can swim 1k continuously, you've built real swimming fitness and endurance.
Swimming offers unique benefits as a low-impact, full-body workout that burns calories, builds cardiovascular endurance, and strengthens muscles without stress on your joints. It's perfect for people of all fitness levels and ages.
40
Lengths in a 25m pool
25-40
Minutes average time
13
Weeks to complete
Perfect For
Adults wanting to get fit through swimming
People returning to the pool after years away
Runners and cyclists looking to cross-train
Anyone intimidated by swimming but wanting to try
Frequently Asked Questions
What is Streamline?
Streamline is a swimming training app designed for casual fitness swimmers. It features the Deck to 1k program, which uses proven Couch to 5k methodology to take you from your first lap to swimming 1,000 meters continuously. The app includes Apple Watch integration, native iOS design, and beginner-friendly pacing with built-in rest intervals. Future updates will add additional programs and features.
What is the Deck to 1k program?
Deck to 1k is Streamline's flagship training program that takes you from swimming your first lap to completing 1,000 meters continuously. Like Couch to 5k for running, it uses progressive methodology with structured workouts, gradual increases in distance, and built-in rest intervals over a 13-week period.
How is Streamline different from other swimming apps?
Streamline is specifically designed for beginner and casual fitness swimmers, not competitive athletes. It features the proven Couch to 5k progressive training methodology adapted for swimming, seamless Apple Watch and Apple Fitness integration, and structured workouts with automatic rest intervals. The minimalist design using Apple's Liquid Glass aesthetic makes it intuitive and beautiful to use.
Do I need an Apple Watch to use Streamline?
While Streamline works on iPhone alone, an Apple Watch enhances the experience significantly. The watch provides in-pool tracking, haptic feedback for intervals, real-time metrics, and automatic syncing to Apple Fitness. You can use the iPhone app without a watch, but we recommend pairing it with an Apple Watch Series 2 or later for the best experience.
How long does the Deck to 1k program take?
The Deck to 1k program is designed as a 13-week progressive training plan. For most beginners completing the program, swimming 1,000 meters continuously takes between 25-40 minutes by the end. The program gradually builds your endurance with structured workouts that increase in difficulty each week.
Is Streamline suitable for complete beginners?
Yes! Streamline and the Deck to 1k program are designed for anyone who can swim at least one lap but wants to build endurance and swim longer distances. Whether you're returning to the pool after years away, looking to add swimming to your fitness routine, or never had structured training, the program starts where you are and progresses gradually. Important: This program is designed for swimmers who can already complete at least one length of their pool comfortably. If you're not yet able to swim a full lap, we strongly encourage you to sign up for swim lessons and prioritize water safety first. Once you can swim one lap with confidence, you'll be ready to start building your endurance with Deck to 1k!
What do I need to complete the program?
The Deck to 1k program is designed to work in any size pool with no additional equipment required. All you need is a swimsuit, swim cap, and goggles (if desired), plus access to a pool where you can swim laps.
Does Streamline integrate with Apple Fitness and Apple Health?
Yes, Streamline seamlessly integrates with Apple Fitness and Apple Health. All your swimming workouts automatically sync to close your Activity Rings, contribute to your fitness trends, and appear in your workout history. The app uses Apple's native workout APIs for accurate tracking and data synchronization.
Will Streamline have more programs beyond Deck to 1k?
Yes! While Streamline launches with the Deck to 1k program, we're planning to add additional training programs, workout types, and features in future updates. Join our waitlist to stay informed about new programs and features as they're released.
Download the Free Program
Believe in learning by doing? Download the complete Deck to 1k workout plan as a PDF. It's free, it's yours to keep, and it includes everything you need to swim your first kilometer.
Want automatic tracking, Apple Watch integration, and a beautiful native experience? That's what Streamline is for.
No credit card required. Just enter your email and we'll send you the complete program.
Ready for the Premium Experience?
Download Streamline and get automatic tracking, Apple Watch integration, and progress visualization.