1
Start Where You Are
Begin with a simple interval workout using your Apple Watch or pool timer. No complicated drills or terminology—just swim and rest intervals. The program starts gently to help you build comfort and confidence in the water.
Deck to 1k Swimming Program
A 13-week progressive swimming program that takes you from your first lap to 1,000 meters continuously. Like Couch to 5k, but for swimming.
How the Deck to 1k Program Works
2
Follow Your Program
Follow simple, structured interval workouts that gradually increase. Each session builds on the last with clear swim-and-rest patterns.
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
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.