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 12 weeks.
Streamline
Deck to 1K: The Beginner Fitness Swimming Program
An interval-based swim program, built in a style that mirrors the popular running Couch to 5K program. Designed to help you build endurance and confidence in the pool, one workout at a time.
- Created for people who can already swim at least one pool length
- Featuring guided intervals to help you swim longer without burning out
- Designed for fitness and consistency, not technique coaching
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I get out of breath almost immediately
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I don't know how long to swim or rest
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Every swim workout online feels too advanced
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I feel awkward stopping and starting
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 Health & Fitness.
Progress Tracking
Visualize your journey with swim statistics, achievement badges, and progress tracking. Watch yourself improve week by week.
How the Beginner Swimming Program Works
1
Swim Short Intervals
Start with manageable swim lengths based on your current ability. No fitness test required, just get in the pool and swim.
2
Recover with Structured Rest
Rest is part of the plan, not a failure. Built-in recovery periods let you catch your breath and prepare for the next interval.
3
Progress Gradually Each Week
Intervals get slightly longer, rest gets slightly shorter. The 12-week program increases difficulty at a pace your body can adapt to.
Guided Intervals in the Pool
Our Apple Watch integration removes the mental overhead of tracking your swim
Haptic feedback tells you when to swim and rest. No clock-watching required.
Track your intervals automatically without mental math.
Works seamlessly with the Native Apple Workouts app to easily start and sync your swims.
Free your mind to focus on breathing, form, or music.
Can I use this without an Apple Watch?
Yes. You can follow workouts from the app using a poolside clock for intervals. For the best experience, we recommend Apple Watch Series 2 or later.
Why 1,000 Meters?
Swimming 1,000 meters (1K) 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
12
Weeks to complete
Who This Program Is Designed For
Important: This app assumes you already know how to swim. It won't teach strokes or correct your form. It helps you build endurance using structured intervals.
Beginner swimmers who can swim at least one pool length
Adults returning to swimming after time away
Runners and cyclists adding low-impact cross-training
Anyone who wants simple structured swim workouts without a coach
Frequently Asked Questions
What is the Deck to 1K program?
Deck to 1K is a 12-week progressive swimming program. It uses the proven Couch-to-5K methodology adapted for the pool, with gradual distance increases and built-in rest intervals. By the end, you'll swim 30 minutes continuously, which is around how long, on average, it takes to swim 1 kilometer.
How many weeks is the program?
The program spans 12 weeks with two workouts per week. You can repeat any week if needed. There's no rush. Many swimmers repeat weeks before progressing, and that's completely normal and encouraged.
Can I swim 3x a week?
Yes, we also offer an 8-week version for swimmers looking to progress more quickly. It is structured the same as our flagship 12-week program, but with 3 swims per week instead of two. You can set your preference for this when you download and launch the iPhone app for the first time.
Should I choose 2 or 3 swims per week?
Generally we recommend the 12-week program as the best option for those who are cross-training, want a more gradual progression, or are unsure about their level of committment. If you are looking to really dive in, or are looking for faster progression, then choose 3x / week. Both are great options and should deliver the same results.
How long is each workout?
Workouts range from 15-45 minutes depending on your week in the program. Early workouts are shorter with more rest intervals. As you progress, swim intervals lengthen and total workout time increases gradually.
Can I repeat weeks if needed?
Absolutely. If a week feels too challenging, repeat it until you're comfortable. The program adapts to your pace—building sustainable endurance matters more than racing through weeks.
What do I need before starting?
You need to be able to swim at least one full pool length, access to a pool, and an iPhone. An Apple Watch is recommended but not required. Basic swim gear (swimsuit, goggles) is all the equipment you need.
Do I need to know how to swim already?
Yes. This app is for fitness swimming and assumes basic swimming ability. If you cannot yet swim one pool length comfortably, we recommend swim lessons first. Once you can swim one lap with confidence, you're ready for Deck to 1K.
What level of swimmer is this for?
Beginner fitness swimmers who can swim at least one pool length. You don't need to be fast, have perfect form, or own special equipment. If you can get from one end of the pool to the other, you can start this program.
What stroke should I use?
Choose whatever stroke you're most comfortable with. For most people, that's front crawl (often called freestyle). You can mix strokes as you go. The program builds swimming endurance regardless of stroke.
Does this app teach swimming technique?
No. Streamline is designed for fitness progress, not technique instruction. We recommend swim lessons for help with your technique. Great instructors and coaches can help with form. Deck to 1K supplements that by building your endurance through structured intervals.
Does it give stroke or form feedback?
No, there's no form analysis or technique coaching. Streamline tracks your intervals, distance, and time, not stroke mechanics. For technique improvement, we recommend working with a swim instructor.
Do I need an Apple Watch?
It is recommended but not required. The watch provides haptic feedback for interval cues, thereby eliminating clock-watching and mental math. Without a watch, you can follow workouts using the iPhone app alongside a poolside clock.
Why is Apple Watch recommended?
Haptic feedback tells you when to swim and rest, removing the mental overhead of tracking intervals yourself. This frees your mind to focus on breathing, form, or enjoying your swim.
Does Streamline integrate with Apple Health?
Yes. All workouts sync automatically to Apple Health and Fitness. Your swims count toward Activity Rings, appear in your workout history, and contribute to fitness trends using Apple's native workout APIs.
How is this different from other swimming apps?
Most swim apps target competitive swimmers with complex drills and traditional swimming workouts. Streamline is specifically for beginners wanting fitness, not complexity. Our flagship interval based methodology, program structure, and Apple Watch guidance make it uniquely accessible for casual fitness swimmers.
Who is this program NOT suitable for?
Deck to 1K is not suitable for people still learning to swim. Take swim lessons first. It's also not for those seeking stroke technique or form coaching, competitive swim training, or a replacement for a swim instructor. This program builds endurance, not technique.
Ready for the Premium Experience?
Download Streamline and get automatic tracking, Apple Watch integration, and progress visualization.