Swimming
Every swim workout in this library is written as a structured session with a warm-up, a main set and a cool-down, step by step, so you can follow it on your watch instead of memorizing it or reading a sheet at the end of the lane. Pool sessions are built for a 25 m pool and use distances that also work in a 50 m pool. Wall rest is a timed rest step, and drills, strokes and equipment are named on each step.
Pace targets are relative to your critical swim speed, or CSS, the pace you could hold for about 1500 m. Enter your CSS once and every session shows absolute pace targets per 100 m. If you do not know your CSS yet, start with the CSS test in the tests category.
The workouts cover technique drills for all four strokes, aerobic endurance, threshold sets, speed and sprint work, pyramids, kick and pull, open water skills, triathlon sessions and easy recovery swims. Each one is marked as beginner, intermediate or advanced.
152 workouts
4 × (50 m breaststroke kick with board, 20 s rest), 6 × (50 m 2 kicks 1 pull, 20 s rest), 4 × (50 m breaststroke, 20 s rest), 4 × (50 m 2 kicks 1 pull, 50 m breaststroke, 20 s rest), 4 × (50 m breaststroke, 15 s rest)
20 × (100 m freestyle, 10 s rest)
6 × (50 m at VO2max, 20 s rest), 100 m easy freestyle, 5 × (200 m at VO2max, 1 min rest), 300 m pull buoy
200 m at CSS pace, 20 s rest, 400 m at sweet spot, 30 s rest, 600 m at tempo, 40 s rest, 400 m at sweet spot, 30 s rest, 200 m at CSS pace, 200 m easy freestyle
4 min at CSS pace, 1 min easy, 8 min at sweet spot, 1 min easy, 12 min at tempo, 1 min easy, 8 min at sweet spot, 1 min easy, 4 min at CSS pace
6 × (250 m at CSS pace, 20 s rest), 200 m pull buoy
4 × (25 m breaststroke kick on your back, 20 s rest), 4 × (50 m breaststroke kick with board, 20 s rest), 4 × (50 m breaststroke, 20 s rest), 4 × (50 m freestyle, 20 s rest), 2 × (100 m breaststroke, 30 s rest)
4 × (200 m freestyle, 20 s rest, 100 m backstroke, 20 s rest), 4 × (100 m at tempo, 15 s rest)
3 × (100 m at CSS pace, 20 s rest, 100 m at VO2max, 20 s rest, 100 m at VO2max, 20 s rest, 100 m very hard, 20 s rest, 100 m easy, 20 s rest), 200 m pull buoy
800 m at tempo, 45 s rest, 600 m at sweet spot, 40 s rest, 400 m at CSS pace, 30 s rest, 200 m at VO2max, 200 m easy freestyle
6 × (3:15 min at tempo, 45 s at VO2max, 2 min at sweet spot)
2 × (1000 m at tempo, 1 min rest), 1000 m at tempo
6 × (25 m body dolphin, 20 s rest), 6 × (25 m body dolphin, 20 s rest), 4 × (25 m single arm fly, 25 m single arm fly, 20 s rest), 6 × (25 m at tempo, 25 m easy freestyle, 30 s rest), 4 × (100 m freestyle, 20 s rest)
800 m first 800, 40 s rest, 800 m second 800, 40 s rest, 800 m at tempo, 1 min rest, 4 × (100 m easy backstroke, 15 s rest)
4 × (50 m very hard, 10 s rest), 100 m easy, 30 s rest, 4 × (50 m very hard, 10 s rest), 100 m easy, 30 s rest, 4 × (50 m very hard, 10 s rest), 100 m easy, 30 s rest, 4 × (50 m very hard, 10 s rest), 400 m pull buoy
50 m at tempo, 10 s rest, 100 m at tempo, 15 s rest, 150 m at tempo, 20 s rest, 100 m at tempo, 15 s rest, 50 m at tempo, 30 s rest, 100 m easy freestyle, 50 m at CSS pace, 10 s rest, 100 m at CSS pace, 15 s rest, 150 m at CSS pace, 20 s rest, 100 m at CSS pace, 15 s rest, 50 m at CSS pace, 30 s rest, 100 m easy freestyle, 50 m at VO2max, 15 s rest, 100 m at VO2max, 20 s rest, 150 m at VO2max, 30 s rest, 100 m at VO2max, 20 s rest, 50 m at VO2max, 30 s rest, 400 m pull buoy
3 × (400 m at CSS pace, 100 m at VO2max, 45 s rest), 200 m easy freestyle, 4 × (100 m pull buoy, 15 s rest)
8 × (50 m dolphin kick on your back, 20 s rest), 6 × (50 m fly drill, 20 s rest), 6 × (50 m fly drill, 20 s rest), 6 × (50 m at tempo, 20 s rest), 8 × (25 m at CSS pace, 30 s rest), 6 × (200 m freestyle, 20 s rest)
4 × (400 m freestyle, 20 s rest, 100 m at tempo, 15 s rest, 100 m at tempo, 15 s rest, 100 m at tempo, 30 s rest)
20 × (100 m at VO2max, 20 s rest), 200 m easy freestyle
100 m at CSS pace, 30 s rest, 100 m at CSS pace, 25 s rest, 100 m at CSS pace, 20 s rest, 100 m at CSS pace, 15 s rest, 100 m at CSS pace, 10 s rest, 100 m at CSS pace, 5 s rest, 100 m at CSS pace, 10 s rest, 100 m at CSS pace, 15 s rest, 100 m at CSS pace, 20 s rest, 100 m at CSS pace, 25 s rest, 100 m at CSS pace, 1 min rest, 200 m easy freestyle, 4 × (50 m at VO2max, 30 s rest)
4 × (15 min at tempo, 1 min rest)
4 × (25 m catch-up drill, 25 m freestyle, 20 s rest), 4 × (25 m fingertip drag drill, 25 m freestyle, 20 s rest), 4 × (25 m fist drill, 25 m freestyle, 20 s rest), 4 × (50 m freestyle, 20 s rest)
4 × (100 m at VO2max, 30 s rest, 100 m at VO2max, 20 s rest, 100 m at VO2max, 10 s rest, 100 m easy, 20 s rest), 200 m pull buoy