Week 1
Session 1- 4×Swimming 100 yd
- 4×Swimming 50 yd
- 4×Swimming 25 yd
Zero to one mile
Three swims a week for six weeks build from short repeats to a continuous 1650 yards, with rest measured in breaths.
Not sure it’s for you? See programs like it, ranked for you →Week by week
Every workout, as Catalyst would give it to you.
Week 1
Session 2- 4×Swimming 100 yd
- 4×Swimming 50 yd
- 4×Swimming 25 yd
Week 1
Session 3- 4×Swimming 100 yd
- 4×Swimming 50 yd
- 4×Swimming 25 yd
Where it takes you
Each activity’s target, workout by workout.
There is no changing weight or timed target to chart from these workouts.
The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | Week 1 | Week 1 | Week 1 |
| 2 | Week 2 | Week 2 | Week 2 |
| 3 | Week 3 | Week 3 | Week 3 |
| 4 | Week 4 | Week 4 | Week 4 |
| 5 | Week 5 | Week 5 | Week 5 |
| 6 | Week 6 | Week 6 | Mile |
How it works
The program’s own rules, as Catalyst runs them.
Swim three times a week with recovery between workouts. Distances are in yards. Count breaths between repeats and blocks rather than converting them to timed rest; the breath counts are upper guides, so you may resume sooner. Start the next week when its distances feel manageable, repeating a week when needed. Use any comfortable stroke while building endurance. Finish the final week with one continuous 1650-yard swim.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Swimming pool
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Zero to one mile in Catalyst
Every workout ready. Every target clear.
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