Is getting a free upgrade an actual thing with AppleCare? I’m sure when I purchased it a year ago that’s what I was told
do I get a phone upgrade as part of my AppleCare plan? If so how do I access it?
No, no you don't. Apple Care provides up to 2 years of technical support and reduced costs for repairs and/or replacements for damaged phones. But if your phone is damaged and requires a replacement, you will get the same model phone as your replacement, not a newer model phone.